JANUARY 4th, 2026

DAY 4 — DON’T BREAK THE CHAIN

Kia ora whānau — Jamie here.

Day 4.

This is where the drop-off usually happens.

The excitement has worn off.

The soreness is still there.

The routine hasn’t fully locked in yet.

This is where people miss a day —

and that missed day turns into two… then three.

So today had one job:

Don’t break the chain.

It doesn’t need to be perfect.

It doesn’t need to be intense.

It just needs to be done.

TRAINING LOG – DAY 4: CONSISTENCY OVER INTENSITY

SIMULATION

Date: January 4, 2026

Location: Outdoor space / home base

Equipment: Bodyweight, light dumbbells (optional), space to move

SESSION OVERVIEW

Warm-up (10–12 min)

5 min easy walk

Joint prep: ankles, knees, hips, shoulders

10 air squats

10 push-ups

10 hip hinges

1 min deep squat hold + nasal breathing

MAIN WORKOUT (3–4 ROUNDS)

A. Air Squats

15–20 reps

Smooth tempo, full depth.

B. Push-Ups

12–15 reps

Maintain structure, no rushing.

C. Dumbbell Row (or bodyweight row)

10–12 reps per side

Controlled pull.

D. Reverse Lunges

10 reps per leg

Stay balanced, upright.

E. Plank Hold

45–60 seconds

Steady breathing.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Walk or Light Carry

30–40 minutes

Optional light load

Relaxed, consistent pace

Focus: posture and rhythm.

COOLDOWN (5–10 min)

Slow walk

Hamstrings, hips, calves

Chest and shoulders

Supine breathing x 3–5 minutes

NOTES / REFLECTION

Body still adjusting to daily movement

Slight fatigue, but nothing limiting

Movement patterns becoming more natural

The hardest part today was just starting

Day 4 reinforced something simple:

You don’t need motivation.

You need consistency.

Stack enough days like this together,

and discipline becomes automatic.

No breaks.

No excuses.

Chain stays unbroken.

Endure.

Jamie Te Huia