Amendment 4 · in effect from October 4, 2026
Exercise
Assigned routines, approved in advance and done on camera. The strictness is about doing them as prescribed, on time. Exercise is never a punishment: a missed routine is a violation with a corrective session, never extra exercise, and a safety stop is never a violation.
Schedule
No recurring routine scheduled.
Sessions
No sessions yet.
Routines
ER-001 · Daily Bodyweight 20 about 22 min
Warm-up — March in place 60 s · Side steps 60 s · Arm circles and easy torso turns 60 s
Circuit · 2 rounds — Chair sit-to-stand 10 · Wall push-up 10 · Standing knee raise 10 each side · Calf raise 15 · Standing hip hinge 10 · Brisk march 60 s (rest 30 s)
Cardio finish — Brisk march 60 s · Side-to-side step 60 s · Brisk march 60 s
Cooldown — Slow walk in place 60 s · Gentle stretching 60 s
ER-002 · Minimum 10 about 11 min
Warm-up — March in place 60 s · Arm circles and easy torso turns 60 s
Circuit — Chair sit-to-stand 10 · Wall push-up 10 · Standing knee raise 10 each side · Calf raise 15 · Standing hip hinge 10 (rest 20 s)
Cardio — Brisk march 120 s
Cooldown — Slow walk in place 60 s
ER-003 · Bodyweight 30 about 30 min
Warm-up — March in place 60 s · Side steps 60 s · Arm circles and easy torso turns 60 s
Circuit · 3 rounds — Chair sit-to-stand 10 · Wall push-up 10 · Standing knee raise 10 each side · Calf raise 15 · Standing hip hinge 10 · Brisk march 60 s (rest 30 s)
Cardio finish — Brisk march 60 s · Side-to-side step 60 s · Brisk march 60 s
Cooldown — Slow walk in place 60 s · Gentle stretching 60 s
How it works
- The Accountability Partner assigns an approved routine and a due time; the routine itself — exercises, reps, rounds — is fixed and approved by me in advance.
- Done in the black project uniform, in one continuous recording. The Recording Assistant guides it by voice, counting reps at a steady tempo, with a verification code on screen. The whole session is published here.
- Approved modifications (for example, pushing up with the hands) are allowed and recorded. Skipping or shortening is recorded too.
- A safety stop ends the session at once for pain, dizziness, chest discomfort or breathlessness, and is never a violation.
- A missed routine, verified by the Accountability Partner, is a violation like any other: a corrective session, never extra exercise.