Hey gf! Okay here is your full body strength program - wake up at 6am Monday Wednesday and Fridays and just do them - with no expectations :) For the activation, just do 5 hand release push ups. And when you do the hand release push ups in the circuit, be sure to push yourself but pace yourself. Also, for the :45 seconds of exercise, :15 seconds of rest circuits - you can arrange the order how you like. Disclaimer The nutrition and training plans provided by The Refinery Movement and AJ Amrhein, LLC are intended for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any fitness program, nutrition plan, or lifestyle change—especially if you have any medical condition, injury, or specific dietary concerns. By choosing to follow these plans, you acknowledge and assume full responsibility for your own health, safety, and results. Individual outcomes may vary based on factors such as genetics, medical history, consistency, and effort. The Refinery Movement and AJ Amrhein, LLC disclaim any liability for injury, illness, or adverse effects that may occur as a result of following these plans. Listen to your body, progress at your own pace, and seek professional guidance when needed.