JANUARY 6th, 2026

DAY 6 — KEEP THE PROMISE

Kia ora whānau — Jamie here.

Day 6.

By now, the body is feeling it.

Legs are a bit heavier.

Upper body is starting to feel the volume.

The novelty is gone.

This is where it becomes simple:

You made a promise — now you keep it.

Not because you feel like it.

Not because it’s exciting.

Because you said you would.

Today wasn’t about pushing harder.

It was about reinforcing that commitment.

TRAINING LOG – DAY 6: CONSISTENT OUTPUT

SIMULATION

Date: January 6, 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 (4 ROUNDS)

A. Air Squats

20 reps

Controlled, no rushing.

B. Push-Ups

12–15 reps

Maintain structure under fatigue.

C. Dumbbell Row (or bodyweight row)

12 reps per side

Strong pull, controlled return.

D. Reverse Lunges

12 reps per leg

Balance and control.

E. Plank Hold

60 seconds

Steady breathing, strong brace.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Carry or Walk

40–50 minutes

Light-to-moderate load

Steady, consistent pace

Focus: posture, breathing, rhythm.

COOLDOWN (5–10 min)

Slow walk

Hamstrings, hips, calves

Chest and shoulders

Supine breathing x 3–5 minutes

NOTES / REFLECTION

Fatigue is starting to accumulate — expected

Movement still controlled, no breakdown

Breathing improving under steady pace

Mentally, less resistance to starting

Day 6 reinforced something important:

Discipline isn’t loud.

It’s quiet decisions like this —

where you show up and follow through

without needing a reason.

Keep the promise.

Stack the days.

Endure.

Jamie Te Huia