JANUARY 19, 2026
DAY 19 — ADAPTABILITY IS THE MISSION
Kia ora whānau — Jamie here.
New environment. No vest. No box. No dumbbells.
Just a small motel gym, a pair of shoes, and a set of resistance bands.
Perfect.
Because this isn’t just a training plan — it’s a survival strategy.
And the number one rule of survival? Adapt.
Today, I traded iron for tension.
Reps for breath.
Familiar gear for new control.
And the work still got done.
No excuses.
No ego.
This is what movement for survival actually looks like — not being perfect, but being prepared to keep going anywhere.
TRAINING LOG – DAY 19: TRAVEL DAY CIRCUIT
Date: January 19, 2026
Location: Motel Gym + Open Space
Equipment: Resistance bands, floor space, bodyweight
SESSION OVERVIEW
Warm-up (10 min):
3 rounds:
20 high knees
10 bodyweight squats
5 push-ups
10 scapular retractions (band or wall)
Nasal breathing hold x 1 minute
MAIN WORKOUT (5 ROUNDS):
Resistance Band Squat to Row: 10–12 reps
Push-ups (elevated if needed): Max reps clean form
Band Reverse Lunges: 8 reps per leg
Band Overhead Press (slow tempo): 10 reps
Bear Crawl or Mountain Climbers: 30 sec
Plank to Down Dog Flow: 5 reps (control breath)
Rest 60 seconds between rounds. Focus on breath and full range.
COOLDOWN (5–10 min):
Standing hamstring stretch
Shoulder/pec band stretch
Deep squat hold
3 min slow nasal breathing seated or supine
NOTES / REFLECTION
Band work surprised me — tension was enough
Elevated push-ups kept my tempo honest
Crawling on hard floor = awareness reset
This isn’t about gear — it’s about consistency, control, and no drop-off in focus
The mission didn’t change — the method just shifted