Daily Schedule
Train. Reset. Transform.
Every day is structured for total transformation — physically, mentally, and emotionally. Training is held 5 days per week, with over 4 hours of guided sessions daily. Rest days are usually on weekends, though recovery may be adjusted midweek depending on your energy and adaptation.
The schedule is structured, but adaptable — your coach adjusts volume and intensity as your body adapts.
Morning Routine
05:30 – 06:00
Breathwork, Meditation, Mantra & Tai Chi
Start your day with inner stillness and mindful movement — setting the tone for a grounded, focused day.
06:00 – 07:00
RDS Circuit — Mobility & Movement Training
Rotating morning sessions that include:
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Yoga (2×/week)
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Core Training (1×/week)
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Upper Body Calisthenics (1×/week)
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Lower Body Calisthenics & Plyometrics (1×/week)
Tailored to your current fitness level and goals.
07:30
Breakfast (Weekdays)
09:30 - 11:00
Cardio-Based Conditioning
Each day varies and may include outdoor runs, HIIT circuits, padwork, hikes, shadowboxing, or functional conditioning.
Afternoon Training
12:00
Lunch
15:00 – 16:30
Strength & Resistance Training
Focus on building muscular strength, functional mobility, and whole-body conditioning.
Sessions vary by training phase and individual goals (fat loss, strength, performance, or skill development
18:00
Dinner
Recovery & Sleep
Rest is non-negotiable for long-term results. Guests are encouraged to get to sleep no later than 21:00 (9PM) to support recovery, hormone balance, and deep healing.
Weekly Flow
Monday - Friday
05:30 – Breathwork, Qigong, Meditation
06:00 – Yoga / Circuit Training / Core (rotating)
07:30 – Breakfast
09:00 – Cardio Conditioning
12:00 – Lunch
15:00 – Strength Training
18:00 – Dinner
Saturday & Sunday
Sleep in / Active Recovery
10:00 – Breakfast (Unless fasting)
Rest of the day: open time / optional excursions
13:00: Lunch (Unless Fasting)
18:00 – Dinner (breaks 24hr fast)
Adaptable Recovery
In your first week, you may be assigned a midweek rest or an active recovery session instead of full training. Your coach will help monitor fatigue and adjust accordingly.
Weekly 24-Hour Fast
To enhance fat metabolism, mindset, and gut health, overweight guests are gradually introduced to a weekly 24-hour fast — from Friday dinner to Saturday dinner. That means Saturday breakfast and lunch are skipped.
Note: Fasting is optional for those not on our weight loss program and not applied to guests on hypertrophy training or competition prep programs.
Ready To Join?
Book your spot now or contact us with any questions — we’re happy to help!