{"product_id":"stop-training-in-pieces-whole-body-routine-guide","title":"Stop Training in Pieces: build your first whole-body routine in four weeks","description":"\u003cstyle\u003e\n.vn-eb{--navy:#021d3a;--teal:#0f3a3d;--ink:#0d1317;--mute:#5b6166;--orange:#ff3c20;--cream:#f7f3ec;--line:#e6e1d8;color:var(--ink);font:16px\/1.65 \"Open Sans\",Arial,sans-serif}\n.vn-eb *{box-sizing:border-box}\n.vn-eb ul,.vn-eb li{list-style:none!important}.vn-eb ul.prints li:before,.vn-eb ul.toc li:before,.vn-eb ul.gets li:before{display:none!important}\n.vn-eb h2,.vn-eb h3,.vn-eb .kick,.vn-eb .n,.vn-eb .cn{font-family:Montserrat,Arial,sans-serif}\n.vn-eb h2{font-size:28px;line-height:1.2;margin:0 0 14px;font-weight:700;color:var(--ink)}\n.vn-eb h3{font-size:19px;margin:8px 0 6px;color:inherit}\n.vn-eb p{margin:0 0 12px}\n.vn-eb .blk{padding:36px 28px;margin:0}\n.vn-eb .kick{font-size:12px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:var(--orange);margin:0 0 8px}\n.vn-eb 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.policy{font-size:14px;color:var(--mute);text-align:center;padding:16px}\n\/* theme-proofing: the store theme styles description headings and paragraphs *\/\n.vn-eb h2,.vn-eb h3,.vn-eb summary{text-transform:none!important;letter-spacing:normal!important;font-family:Montserrat,Arial,sans-serif!important}\n.vn-eb h2{font-size:28px!important;line-height:1.2!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb h3{font-size:19px!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb p,.vn-eb li,.vn-eb span,.vn-eb figcaption{text-align:left!important;text-transform:none!important}\n.vn-eb p{font-size:16px!important;line-height:1.65!important;color:var(--ink)!important}\n.vn-eb .steps h2,.vn-eb .step h3{color:#fff!important}\n.vn-eb .step p{color:#cfd9e3!important;font-size:15px!important}\n.vn-eb .kick{color:var(--orange)!important;font-size:12px!important;letter-spacing:.16em!important;text-transform:uppercase!important}\n.vn-eb .policy{text-align:center!important;color:var(--mute)!important;font-size:14px!important}\n.vn-eb .stats{margin:0 28px}\n.vn-eb .stats span{text-transform:uppercase!important;text-align:center!important}\n.vn-eb em{font-family:inherit!important}\n@media (max-width:760px){.vn-eb .grid4,.vn-eb .stats{grid-template-columns:1fr 1fr}.vn-eb ul.gets,.vn-eb ul.toc{grid-template-columns:1fr}.vn-eb .rail{grid-template-columns:repeat(2,1fr)}.vn-eb .blk{padding:26px 16px}}\n\u003c\/style\u003e\u003clink rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@600;700;800\u0026amp;family=Open+Sans:wght@400;600\u0026amp;display=swap\"\u003e\u003cdiv class=\"vn-eb\"\u003e\n\u003csection class=\"blk\"\u003e\u003ch2\u003eMost routines train you in pieces. This one trains all of you.\u003c\/h2\u003e\n\u003cp\u003eLeg day, arm day, a run when you can. Weeks go by, and your feet, your balance, your back and your hands never get a turn. Then the jar won't open, the stairs feel steeper and the shopping bags dig in.\u003c\/p\u003e\n\u003cp\u003eStop Training in Pieces turns your week into one plan that covers everything. Two strength sessions that work your whole body. Aerobic movement you can actually repeat. And the parts most routines forget, from your feet to your fingertips. Pick the versions that fit you today, follow the plan for four weeks, and you'll know exactly what to change next.\u003c\/p\u003e\u003c\/section\u003e\u003cdiv class=\"stats\"\u003e\n\u003cdiv\u003e\n\u003cb\u003e4\u003c\/b\u003e\u003cspan\u003eweeks\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e2\u003c\/b\u003e\u003cspan\u003esessions a week\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e14\u003c\/b\u003e\u003cspan\u003eprintables\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e38\u003c\/b\u003e\u003cspan\u003esources\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003csection class=\"blk steps\"\u003e\u003cp class=\"kick\"\u003eThe method\u003c\/p\u003e\n\u003ch2\u003eThe Whole-Body Week: four decisions, every week\u003c\/h2\u003e\n\u003cdiv class=\"grid4\"\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e01\u003c\/span\u003e\u003ch3\u003eMove\u003c\/h3\u003e\n\u003cp\u003eChoose an aerobic activity you'll actually do and find a starting amount you can repeat.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e02\u003c\/span\u003e\u003ch3\u003eTrain\u003c\/h3\u003e\n\u003cp\u003eTwo sessions that each work your whole body: squat, hinge, push, pull, brace and carry, every one covered.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e03\u003c\/span\u003e\u003ch3\u003eCheck\u003c\/h3\u003e\n\u003cp\u003eFeet, balance, shoulders, neck, hands and wrists: the parts most routines forget get their own line.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e04\u003c\/span\u003e\u003ch3\u003eRepeat\u003c\/h3\u003e\n\u003cp\u003eWrite down what happened, recover, and change one thing when you're ready.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp class=\"mnote\"\u003eEvery chapter ends with a tool you fill in, so you finish with your own plan, not just a stack of reading.\u003c\/p\u003e\u003c\/section\u003e\u003csection class=\"blk\"\u003e\u003cp class=\"kick\"\u003eWhat you get\u003c\/p\u003e\n\u003ch2\u003eA routine for your whole body, ready to start this week\u003c\/h2\u003e\n\u003cul class=\"gets\"\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eFour weeks, planned day by day.\u003c\/strong\u003e Eight strength sessions with aerobic and balance practice around them, plus a starting track if you're coming back from very little.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eTwo sessions, ready to go.\u003c\/strong\u003e An A and a B session that each cover legs, push, pull, shoulders and trunk, with a home version of each exercise and a gym alternative for the main ones.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eYour whole body, feet to fingertips.\u003c\/strong\u003e Chapters on legs, feet and balance, push and pull, your middle, and a full chapter on hands and wrists.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eStart where you are.\u003c\/strong\u003e Choose the version that fits today, from a chair stand to a wall push-up, using a chair, a wall and light weights at home.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eProgress you can see.\u003c\/strong\u003e The one-change rule tells you exactly when to add a rep, a set or a little load, and when to repeat a week.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003e14 printable pages.\u003c\/strong\u003e Session log, starting card, weekly planner, a record for both hands and more. Print the ones you need.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003ePlans for real life.\u003c\/strong\u003e Fallback plans and short sessions for busy days, so one missed day doesn't end the routine.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eSourced.\u003c\/strong\u003e Built on CDC, WHO, NHS and ACSM guidance, with 38 numbered sources at the back.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\u003csection class=\"blk look\"\u003e\u003cp class=\"kick\"\u003eLook inside\u003c\/p\u003e\n\u003ch2\u003eA proper guide, with tools you'll use this week\u003c\/h2\u003e\n\u003cdiv class=\"rail r6\"\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page1.jpg\" alt=\"The Whole-Body Week: where every part of your body enters the plan.\"\u003e\u003cfigcaption\u003eThe Whole-Body Week: where every part of your body enters the plan.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page2.jpg\" alt=\"The lower-body ladder: your starting choice and the next step up.\"\u003e\u003cfigcaption\u003eThe lower-body ladder: your starting choice and the next step up.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page3.jpg\" alt=\"Bring your hands into the plan: closing, opening, thumb and wrist work.\"\u003e\u003cfigcaption\u003eBring your hands into the plan: closing, opening, thumb and wrist work.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page4.jpg\" alt=\"Session A, ready to use: the exercise, the starting amount and where to go next.\"\u003e\u003cfigcaption\u003eSession A, ready to use: the exercise, the starting amount and where to go next.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page5.jpg\" alt=\"Your plan for four weeks: every day of the week has a job.\"\u003e\u003cfigcaption\u003eYour plan for four weeks: every day of the week has a job.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/stop-training-in-pieces-whole-page6.jpg\" alt=\"Printable P8: track both hands, side by side.\"\u003e\u003cfigcaption\u003ePrintable P8: track both hands, side by side.\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\u003c\/section\u003e\u003csection class=\"blk\"\u003e\u003cp class=\"kick\"\u003eWhat's inside\u003c\/p\u003e\n\u003ch2\u003eEleven chapters, a plan for four weeks and 14 printables\u003c\/h2\u003e\n\u003cul class=\"toc\"\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003eStart\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eHow to use this guide and the quick start\u003c\/strong\u003e\u003cspan\u003eThree decisions that set up your first week\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e1\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eGive every kind of fitness a job\u003c\/strong\u003e\u003cspan\u003eAerobic, strength and balance, each with its place in your week\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e2\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eChoose a starting point you can repeat\u003c\/strong\u003e\u003cspan\u003eSets, reps and effort in plain words, with no max test\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e3\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eBuild your engine around your life\u003c\/strong\u003e\u003cspan\u003eFind your aerobic pace with the talk test and fit it into a real week\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e4\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eTrain the legs that carry you\u003c\/strong\u003e\u003cspan\u003eChair stands, hinges, bridges and the sides of your hips\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e5\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eStart at ground level\u003c\/strong\u003e\u003cspan\u003eFeet, ankles and balance practice with support in reach\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e6\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003ePush, pull and reach\u003c\/strong\u003e\u003cspan\u003eChest, back, shoulders and arms, starting at a wall\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e7\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eGive your middle a useful job\u003c\/strong\u003e\u003cspan\u003eTrunk control, carries, breathing and easy neck movement\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e8\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eBring your hands into the plan\u003c\/strong\u003e\u003cspan\u003eSqueeze, hold, finger, thumb and wrist work for both hands\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e9\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eMake progress you can explain\u003c\/strong\u003e\u003cspan\u003eThe one-change rule for adding difficulty the right way\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e10\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003ePut the whole body into two sessions\u003c\/strong\u003e\u003cspan\u003eBuild your A and B sessions, at home or at the gym\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e11\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eKeep the week when life changes\u003c\/strong\u003e\u003cspan\u003eFallback plans, short sessions and a next-week review\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003ePlan\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eYour four-week whole-body plan\u003c\/strong\u003e\u003cspan\u003eDay by day, with a starting track and a continuing track\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"margin-top:26px\"\u003e14 printables, one page each\u003c\/h3\u003e\n\u003cul class=\"prints\"\u003e\n\u003cli\u003e\n\u003cb\u003e1\u003c\/b\u003eWhat I want my training to help me do\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e2\u003c\/b\u003eMy starting-point card\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e3\u003c\/b\u003eMy aerobic week\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e4\u003c\/b\u003eMy lower-body choices\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e5\u003c\/b\u003eFeet and balance\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e6\u003c\/b\u003eUpper-body coverage\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e7\u003c\/b\u003eTrunk and easy movement\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e8\u003c\/b\u003eHands and wrists, both sides\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e9\u003c\/b\u003eMy one-change progression card\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e10\u003c\/b\u003eMy A\/B builder\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e11\u003c\/b\u003eMy next-week review\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e12\u003c\/b\u003eMy session record\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e13\u003c\/b\u003eMy Whole-Body Week\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e14\u003c\/b\u003eMy four-week review and day 29\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\u003csection class=\"blk faq\"\u003e\u003cp class=\"kick\"\u003eQuestions\u003c\/p\u003e\n\u003ch2\u003eBefore you buy\u003c\/h2\u003e\n\u003cdetails\u003e\u003csummary\u003eHow do I get it?\u003c\/summary\u003e\u003cp\u003eStraight after checkout you'll get an email with your download link. It's an A4 PDF, ready to read on your phone or print at home.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eWhat exactly do I get?\u003c\/summary\u003e\u003cp\u003eA guide of 67 pages: eleven chapters, two sessions ready to use that work your whole body, a plan for four weeks and 14 printable pages.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eDo I need a gym?\u003c\/summary\u003e\u003cp\u003eNo. The main routine uses a sturdy chair, a wall, a secure work surface and light weights you can hold, like a closed water bottle. The main exercises also have a gym alternative.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eI haven't exercised in years. Is it for me?\u003c\/summary\u003e\u003cp\u003eYes. Use the starting track: it begins with versions you can manage today and lets you repeat any week as long as you need.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eI already lift. What's in it for me?\u003c\/summary\u003e\u003cp\u003eThe coverage grids show what your routine is missing, whether that's a pull, your lower legs or your hands, and how to fit it into two sessions.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eDoes it cover hand and grip training?\u003c\/summary\u003e\u003cp\u003eYes. Chapter 8 brings your hands into the plan: closing, opening, thumb and wrist work, with a log for both hands. It works with a soft ball, rolled socks or an adjustable grip trainer.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eIs it free anywhere?\u003c\/summary\u003e\u003cp\u003eYes. It comes free with our Adjustable Hand Grip Trainer, and it's free on the VivaNutrition blog with your email. Buying it here gets you the same PDF straight away, without signing up.\u003c\/p\u003e\u003c\/details\u003e\u003c\/section\u003e\u003cp class=\"policy\"\u003e\u003cstrong\u003eInstant PDF download after checkout. A4, ready to print.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"policy\"\u003eDigital products are non-refundable once downloaded; if a file is faulty, we always replace it.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"VivaNutrition Guides","offers":[{"title":"Default Title","offer_id":62961325572483,"sku":null,"price":6.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0723\/3365\/6364\/files\/g1_book_3d_teal.jpg?v=1792641699","url":"https:\/\/vivanutrition.shop\/products\/stop-training-in-pieces-whole-body-routine-guide","provider":"VivaNutrition","version":"1.0","type":"link"}