Focus on building the basics before worrying about anything else

• Hydration supports energy levels, digestion, recovery, and focus

• Being even slightly dehydrated can affect how you feel day to day

• Consistency matters more than perfection

Look for simple ways to increase daily water intake

• Carry a water bottle with you

• Have a glass of water first thing in the morning

• Drink water before tea, coffee, or soft drinks

Ask yourself: what can you do realistically?

• There is no “perfect” amount — just aim for more than you’re currently drinking

• Showing up consistently is the main goal this week

Dirty 30: HIIT 30 mins bodyweight/bands

Cardio HIIT : 20-mins bodyweight

Dumbell Superset: 20 mins dumbells