The weekly schedule
| Day | Training |
|---|---|
| Monday | 20-minute Full Body Strength with Jermaine Johnson, 10-minute Strength Roll Call: Core with Jermaine Johnson, and 10-minute Low Impact Cardio with Rebecca Kennedy. |
| Tuesday | 10-minute Extra 10: Low Impact Ride with Ben Alldis, kept seated and easy, followed by 10-minute Strength Roll Call: Core with Jermaine Johnson. |
| Wednesday | Deficit push-ups, 5 sets of 11 with about 15 seconds between sets. No additional training. |
| Thursday | 20-minute Chest & Back Strength with Jermaine Johnson, 10-minute Core Strength with Jermaine Johnson, then Arnold dumbbell pullovers with one 10-pound dumbbell for 4 sets of 16. Rest 15 to 20 seconds between sets. |
| Friday | Deficit push-ups, 5 sets of 11; 20-minute Lower Body Strength with Ben Alldis or Jermaine Johnson; 10-minute Low Impact Cardio with Rebecca Kennedy; and Jermaine Johnson's 10-minute Full Body Stretch from April 2, 2026. |
| Saturday | Complete rest. No strength work, cardio, push-ups, or corrective exercises. Normal daily movement only. |
| Sunday | Deficit push-ups, 5 sets of 11; 15-pound hammer curls for 3 sets of 12; a 60-rep curl finisher with 5-pound dumbbells; John Meadows shoulder 6-ways with 5-pound dumbbells for 2 sets of 8; and a 20-minute seated scenic ride, primarily in Zone 2. During the ride, I complete 100 total curls with 3-pound dumbbells. |
How I perform the non-Peloton exercises
The Peloton instructors guide the classes. These are the exercises I add on my own.
Deficit push-ups
My work: 5 sets of 11, with about 15 seconds between sets.
I use three sturdy chairs arranged in a basic T shape. Two chairs sit apart at the top of the T, with one chair supporting each hand. The third chair sits centered behind me and supports both feet. This keeps my entire body elevated off the floor and suspended between the three chairs. I keep my body in a straight line from head to heels, lower under control until my chest moves below the level of my hands, then press back up without letting my hips sag. Before starting, I make sure all three chairs are stable and will not slide. The extra depth is useful only while it remains controlled and pain-free.
Arnold dumbbell pullovers
My work: one 10-pound dumbbell, 4 sets of 16, with 15 to 20 seconds between sets.
I lie securely on a bench or stable surface and hold one dumbbell with both hands above my chest. I keep a slight bend in my elbows, brace my core, and lower the dumbbell slowly behind my head only as far as my shoulder allows without pain or pinching. I then use my upper back and chest to bring it back over my chest. I keep my ribs from flaring and do not force the bottom position.
Hammer curls
My work: 15-pound dumbbells, 3 sets of 12, with 15 to 20 seconds between sets.
I stand tall with the dumbbells at my sides and my palms facing inward. Keeping my elbows close to my torso, I curl the weights upward without swinging or leaning back. I pause briefly near the top, then lower them under control. If I cannot control the weight, the set is over.
60-rep curl finisher
My work: 5-pound dumbbells for 60 continuous repetitions.
I use the same controlled curl pattern with lighter weights. My elbows stay near my sides, my shoulders remain down, and I avoid using momentum. The goal is sustained work and a strong finish, not moving a heavy load.
John Meadows shoulder 6-ways
My work: 5-pound dumbbells, 2 sets of 8.
One repetition has six controlled movements. I raise the dumbbells out to my sides to shoulder height, bring them forward until they meet in front, raise them overhead, lower them back to shoulder height in front, move them back out to the sides, and finally lower them to the starting position. I use light weight, move slowly, and stay within a pain-free shoulder range.
Light curls during the scenic ride
My work: 3-pound dumbbells for 100 total repetitions during a 20-minute ride.
I remain seated at an easy, stable pace and curl the light dumbbells without rocking my torso or changing my riding position. I break the repetitions into manageable groups as needed. I do not perform them during standing climbs or hard efforts.
The guardrails matter
My rides stay seated and primarily in Zone 2. I do not use standing climbs. For core work, I favor planks, bird-dogs, dead bugs, and anti-extension work while avoiding aggressive spinal flexion.
Shoulder work stays slow and controlled. I stop for sharp pain, pinching, instability, or pain across the top or front of the shoulder. The 15-pound work stays only where my control is solid. Pullovers remain in the schedule only if the shoulder feels good during the exercise, later that day, and the following morning.
Wednesday allows only the scheduled push-ups, and Saturday remains a complete rest day. If I miss a workout, I do not move it onto a recovery day. The schedule works because recovery is part of it.