BODYBUDDY
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Start with one intentional trip up and down the stairs each day, separate from stairs taken anyway. Report the number each evening, review the target every Sunday, and add one trip only after meeting the target on six of seven days. Stop progressing at ten trips per day.
Turn one intentional stair trip a day into a steady cardio habit with BodyBuddy beside you.
Start with one extra trip and add one only after completing at least six days that week.
Week 1 · 1 trip daily
Take one intentional trip up and down that you would not otherwise make.
Week 2 · Up to 2 trips daily
Move to two intentional trips after a six-out-of-seven week, or repeat one trip after a harder week.
Week 3 · Up to 3 trips daily
Add one trip after another six-out-of-seven week, or keep the current target.
Week 4 · Up to 4 trips daily
Add one trip after another six-out-of-seven week, or keep the current target.
Week 5 · Up to 5 trips daily
Add one trip after another six-out-of-seven week, or keep the current target.
Week 6 · Up to 6 trips daily
Add one trip after another six-out-of-seven week, or keep the current target.
Week 7 · Up to 7 trips daily
Add one trip after another six-out-of-seven week, or keep the current target.
Week 8 · Up to 8 trips daily
Add one trip after a successful week, and continue toward the ten-trip limit if needed.
Count only deliberate stair trips and let consistency set the pace.
Count one full trip up and down that was not already part of your day.
After completing the target on six of seven days, set the next week one trip higher.
Keep the same target after a week with fewer than six completed days.
At ten daily trips, BodyBuddy will help you move on to a larger plan.
BodyBuddy keeps the daily count and weekly target visible.
Tell BodyBuddy how many intentional stair trips you completed that day for eight weeks.
Choose the coming week's target with BodyBuddy every Sunday for eight weeks.
This six-to-eight-week plan is for anyone with stairs who does not have time for the gym.
This is the single movement that powers the plan.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
