Gemini body training program.

Day	Activity	Goal
Mon	Full Body Strength (30-40 min)	Focus on squats, push-ups, lunges, and rows.
Tue	Easy Run (5 km Max)	Keep it at a "conversational" pace.
Wed	Active Recovery / Mobility	30 min of Yoga or focused stretching. 8,000 steps.
Thu	Full Body Strength (30-40 min)	Lift slightly heavier weights or do harder variations.
Fri	Stationary Bike or Rowing (Steady)	30 min at a moderate, consistent pace (No HIIT).
Sat	The "Long" Run (6–8 km)	This is your distance day. Only do this if you feel 100%.
Sun	Complete Rest	Minimal steps. High-quality food.

The "Functional 150" Strength Routine

Equipment: Bodyweight (can add a backpack with books or water bottles for weight). Format: Perform as a circuit. Move from one exercise to the next with 60 seconds of rest between them. Complete 3 rounds.

1. Goblet Squats (Lower Body & Core)

• The Move: Hold a weight (or a heavy book/jug of water) against your chest. Squat down until your thighs are parallel to the floor, then stand back up.

• Repetitions: 12–15

• Mobility Benefit: Opens the hips and strengthens the knees for running.

2. Push-Ups (Upper Body Push)

• The Move: Keep your body in a straight line. If full push-ups are too hard, do them with your hands on a chair or a table to stay in a "plank" position.

• Repetitions: As many as you can with perfect form.

• Mobility Benefit: Improves shoulder stability.

3. Reverse Lunges (Balance & Leg Power)

• The Move: Step one foot back and lower your back knee toward the ground. Push through your front heel to stand back up.

• Repetitions: 10 per leg.

• Mobility Benefit: Stretches the hip flexors, which get very tight from running and rowing.

4. Plank to "Down Dog" (Core & Flexibility)

• The Move: Start in a plank position. Push your hips up and back toward the ceiling into a "V" shape (Down Dog), then return to a plank.

• Repetitions: 10 slow transitions.

• Mobility Benefit: Fantastic for calf and hamstring flexibility—essential for preventing that "scratchy throat" stress response.

5. "Superman" Extensions (Lower Back & Posture)

• The Move: Lie on your stomach and lift your arms and legs off the floor simultaneously. Hold for 2 seconds, then lower.

• Repetitions: 12

• Mobility Benefit: Counteracts the "hunched" position from rowing and cycling.

---

Two Small "Pro-Tips" for Your Goals:

1. Tempo Matters: Don't rush. Take 3 seconds to lower yourself down and 1 second to explode up. This "slow lowering" (eccentric phase) is what triggers the muscle growth you need to reach 150 lbs.

2. The "Grease the Groove" Stretch: Since you want better mobility, try the "World's Greatest Stretch" for 2 minutes every morning when you get up and drink your 2 glasses of water. It takes 120 seconds and will make your 180cm frame feel much more energetic.

How to Track Progress:

• If your Resting Heart Rate stays low and you sleep through the night, you are recovering well.

• If you feel "tight" or "wired," you are likely rushing the exercises. Keep it calm and controlled.

 

Your Refined "Lean & Energetic" Diet Plan

(Using skim milk but hitting your 150 lb goal)

• 07:30 Breakfast: Skim milk + Cereal + 1 tbsp Hemp Hearts (they are tiny, nutty, and high in protein/omega-3s).

• 10:00 Snack: 2 slices of bread + 1 full Avocado + Egg + Cheese.

• 16:45 Smoothie: Skim milk + Fruit + Protein Powder + 1 tbsp Nut Butter or Avocado Oil (for "sleep insurance").

• 21:30 Pre-sleep: If your mind races, have a small bowl of skim milk and cereal. The carbs will help you produce serotonin to fall back asleep.