The 7-Day Reset is the simple starter version of how I live and train. Food, steps, three home workouts and sleep. No gym, no equipment, no extreme diet.
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WHOOP Age is calculated from my sleep, heart rate, HRV, daily steps and training load, tracked 24/7. It is the honest scoreboard for how I eat, move, train and recover. The Reset is the first week of that same routine.
A new diet, a gym plan, 5 a.m. alarms. By Thursday it is gone. The Reset does the opposite: a few basics, done every day, small enough to keep.
About 25 minutes of movement a day. On days 2, 4 and 6 that is your home workout: 15 minutes bodyweight, 10 minutes jump rope. On the other days, a walk. Plus one short video lesson. Everything else is your normal life, done a little better.
Three rules for the week. Weight, waist, photo, steps, sleep.
Your first home session. Follow along with me.
WorkoutThe simple plate, protein first and your eating window.
Steps as your base. Session two.
WorkoutRecovery and an evening routine you will keep.
Session three. It feels easier now.
WorkoutMeasure again. See what changed and what comes next.
10–15 minutes each. Watch them in the kitchen, on a walk, or in bed.
15 minutes of bodyweight training plus 10 minutes of jump rope. Follow along with me in real time, 3 times that week.
A 7-day checklist and tracker. Tick the boxes and see your week.
Do the Reset again whenever life gets busy.
No calorie apps and no banned foods. You learn one plate built around protein and vegetables, plus an eating window that fits your day. This is what I eat on a normal weekday.
I wear a WHOOP 24/7, so my sleep, recovery and training load are numbers, not guesses. Over the years I cut my routine down to the few basics that move those numbers the most.
Three workouts a week is all I do, and it is what the Reset gives you too. The Reset is that routine, simplified for your first week. My full program comes later. This is where it starts.
Individual results vary.
Try the Reset. If it's not for you, reply to your receipt within 14 days and get every cent back.
Right after payment you get an email with your start date and access details. Start that day or whenever you are ready.
Yes. Every exercise has an easier version, and you can take extra rest during the jump rope part. The goal is to finish the week, not to be exhausted.
No. A mat or a towel and a chair are enough. For the jump rope part, a rope is optional: you can do the same move without one.
About 25 minutes of movement a day. On days 2, 4 and 6 that is the home workout: 15 minutes bodyweight and 10 minutes jump rope. On the other days, a walk. Each video lesson is 10–15 minutes and you can watch it on a walk.
No. Your phone's step counter and a tape measure are enough.
Reply to your receipt within 14 days and you get a full refund.