STRONG ON ANY DAY
TXT FLOW TRAINING
8-week workout program designed to meet you where you are.
Instead of forcing a fixed plan, this system helps you choose workouts based on your energy levels and how your body feels each day. This allows you to stay consistent, build strength, and avoid burnout. If a workout doesn’t feel like the right fit for you that day, simply choose another level that better supports your needs.
It’s also beneficial to include a full week of lighter activity each month, especially if you’re training consistently, to support recovery, reduce fatigue, and keep your body progressing long-term.
Follow along with each workout listed above (video links are below). If you miss a workout, no worries! Just pick it back up the next day and keep moving forward.
Day 1 of each week will be a new post, but the rest of the workouts will be chosen by you based on how you feel. You can click the photos below to view the workouts for the next 8 weeks.
Choose your level. Press play. Get stronger.
And to make its more fun, all new workouts are set to our favorite 80’s and 90’s hits, bringing a little nostalgia, energy, and joy to every session.
Don’t forget to give a thumbs up and leave a comment after every workout. It keeps us both accountable and connected.
Let’s build strength, stay consistent, and feel good in our bodies again…
on any day.
You can also click the button below to download a PDF of the program with clickable links.
Weeks 1 - 8: Days 3 & 5
Cardio Conditioning Options
Days 2, 4, & 6
Option 1: Sprint Conditioning (Level 4, High Energy)
Short, powerful bursts to boost metabolism and build power.
High Impact: Running
Low Impact: AirDyne bike, rowing, swimming, or battle ropes
The workout
10-minute steady-state warm-up
Weeks 1-4: 3-6 Rounds of:
15 seconds of all out sprint
2 minutes full recovery
Weeks 5-8: 3-6 Rounds of:
20 seconds of all out sprint
2 minutes full recovery.
10-minute steady-state cool-down
Option 2: Cardio Strength (Levels 2-3, Moderate - High Energy)
These workouts are meant to feel challenging and slightly uncomfortable in a good way.
Think:
Hill repeats
Walking with a weighted vest
Rowing with resistance
Riding hills (outdoors or stationary bike)
Stair repeats/stair master
Option 3: Move (Level 1, Low Energy)
Walk 2-10 minutes after each meal, short bouts of low impact movement several times throughout the day rather than long sessions
30 Squats after meals
Daily Goal
Aim for 7000-8000 steps as your baseline movement
Recovery Matters
Take at least 1-2 full rest or leisure days each week
No tracking, no pressure, just move freely and let your body recover