The Coffee Talker’s Daily Training Program
The daily program consists of 10-11 weekly sessions spread throughout the week.
Sessions one and two can be completed in a single session and should not take longer than 60 minutes to finish.
We prefer to space out sessions one and two throughout the day and complete them like microworkouts. However, you can also integrate the training program into your morning routine and set a reminder using the Coffee Talks app's morning routine feature.
Why microworkouts are awesome and why you need to give them a try
The first 90 minutes of the day as a catalyst for a life well lived
These workouts don’t require any equipment, but if you're looking to take your fitness to the next level, we highly recommend investing in a kettlebell and a pair of gymnastics rings or dip bars. Not only are these items relatively inexpensive, but they're also incredibly versatile and can be used for a wide range of exercises that will help you build strength, improve your balance and stability, and challenge your body in new ways. So whether you're a seasoned athlete or just getting started on your fitness journey, adding these simple tools to your home gym setup is definitely worth considering!
Lastly, the volume in this program can be a bit daunting if you’re just starting. We suggest that you slowly lean into the volume, do the workouts you feel like doing, and slowly build up your tolerance for your new training lifestyle. It's always better to start off with workouts you feel comfortable with and gradually increase the intensity over time. This will help you avoid burnout or injury and ensure that you're able to sustain your new training lifestyle for the long term. Keep up the great work!
Microworkout Format
(4 sets spread out throughout the day before meals or afternoon snack)
Day One
25 KB Swings
25 Goblet Squats
*Additional Zone 2 Cardio: 30 min
Day Two
25 KB Swings
10 Pull-ups (Overhand Grip)
Day Three
25 KB Swings
25 Dips
*Additional Zone 2 Cardio: 45 min
Day Four
25 Swings
20 KB Lunges
Day Five
25 Swings
15 Body Rows
Day Six
25 Swings
5 Handstand Push-ups (or Handstand)
*Additional Cardio: Sprint intervals
Day Seven
Rest
Day Eight
25 KB Swings
25 One-legged Squats
*Additional Zone 2 Cardio: 30 min
Day Nine
25 KB Swings
10 Chin-ups (Underhand Grip)
Day Ten
25 KB Swings
25 Push-ups
*Additional Zone 2 Cardio: 45 min
Day Eleven
25 Swings
20 Jump Squats
Day Twelve
25 Swings
15 Bent-over KB Row
Day Thirteen
25 Swings
10 Pike Push-ups
*Additional Cardio: Sprint intervals
Day Fourteen
Rest
Monday, September 11th
Session one
Five rounds of:
20 (honest) Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, September 12th
Session one
Five rounds of:
10 pull-ups/rows
20 Alternating Kettlebell Swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, September 13th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, September 14th
Session one
Five rounds of:
20 Alternating Step-ups
10 Alternating Lunges (step back)
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, September 15th
Session one
Five rounds of:
Max (second) Handstand hold (free or against a wall)
20 Leg Raises
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, September 16th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, September 17th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, September 4th
Session one
Five rounds of:
15 incline (feet up) Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, September 5th
Session one
Five rounds of:
10 pull-ups/rows
20 Kettlebell Swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, September 6th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, September 7th
Session one
Five rounds of:
20 Goblet Squats
10 Alternating Lunges (step back)
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, September 8th
Session one
Five rounds of:
5 Handstand Kick-ups
20 Leg Raises
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, September 9th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, September 10th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, August 28th
Session one
Five rounds of:
20 Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, August 29th
Session one
Five rounds of:
10 pull-ups/rows
20 Alternating kettlebell Swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, August 30th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, August 31st
Session one
Five rounds of:
10 Alternating Pistol Squats
10 Alternating Lunges (step back)
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, September 1st
Session one
Five rounds of:
5 Handstand Kick-ups
60s Planch shoulder taps
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, September 2nd
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, September 3rd
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, August 21st
Session one
Five rounds of:
20 Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, August 22nd
Session one
Five rounds of:
10 pull-ups/rows
20 kettlebell Swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, August 23rd
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, August 24th
Session one
Five rounds of:
25 Air Squats
10 Step-ups
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, August 25th
Session one
Five rounds of:
30s Handstand Hold
30 second Side Planch R/L
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, August 26th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, August 27th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, August 14th
Session one
Five rounds of:
20 Diamond Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, August 15th
Session one
Five rounds of:
10 pull-ups/rows
10 kettlebell snatch R/L
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, August 16th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, August 17th
Session one
Five rounds of:
10 Pistol Squats R/L
10 Box Jumps
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, August 18th
Session one
Five rounds of:
5 Handstand Push-ups
30 second Side Planch R/L
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, August 19th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, August 20th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, August 7th
Session one
Five rounds of:
20 Push-ups
15 Reverse Hypers
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, August 8th
Session one
Five rounds of:
10 pull-ups/rows
20 Alternating kettlebell swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, August 9th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, August 10th
Session one
Five rounds of:
10 Kettlebell lunges R/L
10 Box Jumps
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, August 11th
Session one
Five rounds of:
Max Handstand hold
20 Planch shoulder taps
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, August 12th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, August 13th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, July 30th
Session one
Five rounds of:
20 Push-ups
10 Hanging Leg Raises
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, July 31st
Session one
Five rounds of:
10 pull-ups/rows
20 Kettlebell swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, August 1st
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, August 2nd
Session one
Five rounds of:
10 Kettlebell lunges R/L
10 Kettlebell step-ups R/L
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, August 3rd
Session one
Five rounds of:
Max Handstand hold
60 seconds Planch
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, August 4th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, August 5th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.
Monday, July 24th
Session one
Five rounds of:
20 Push-ups
20 Leg Raises
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Tuesday, July 25th
Session one
Five rounds of:
20 pull-ups/rows
20 Kettlebell swings
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Wednesday, July 26th
Session one
Zone 5 Cardio
10-minute warmup
Five rounds of 4 minutes of easy pace and 4 minutes all out
10-minute cooldown
This is an all-out cardio session designed to promote Vo2-max over time. Go as hard as you can for four minutes and try to recover between the 4-minute intervals.
Thursday, July 27th
Session one
Five rounds of:
20 Kettlebell Goblet Squats
10 Box Jumps
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Friday, July 28th
Session one
Five rounds of:
Max Handstand Push-ups/Push-ups
60 seconds Planch
This can be done in one session or as five microworkouts throughout the day.
Session two
45 minutes of Zone 2 Cardio
These sessions can be done on a cardio machine or as a running session. The intensity should be low, and you should be able to conduct a conversation during this session.
Saturday, July 29th
Focus Day
Pick a movement or sport that you want to improve and use today to improve your skills—this can be anything from golf, martial arts, running, handstand hold, or any other discipline you want to cultivate.
We’re big believers in learning new skills or practicing and keeping the once’s we have.
Sunday, July 30th
Rest Day
Spend the day with your friends and family, go for a walk, or plan and prepare for the coming week.