8 Days Inside The Chloe Ting Week 1 Schedule, Explained

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8 Days Inside The Chloe Ting Week 1 Schedule, Explained

Tasha Boyd20.08.2026

I get asked about this particular schedule more often than almost any other plan people find online, usually with the same question: is it actually doable, or is Week 1 hiding an hour of work inside a cute graphic? Having laid all seven days plus the overview side by side, here's my honest, day-by-day read on what each one actually asks of you, and how to adjust it without losing the plan's structure.

Day 6: Lower Body Burn Joins the Mix

By the time you reach Day 6, this schedule stacks three blocks back to back: the Daily Fat-Burn Routine, Abs in 2 Weeks, and a new Lower Body Burn block built around squats, reverse lunges, glute bridges, and donkey kicks.

• Warm-up, 3 to 5 minutes — marching, arm circles, torso twists.
• Fat-burn cardio, 10 to 12 minutes — step jacks, knee lifts, side steps.
• Abs, 10 minutes — crunch reaches, bicycle crunches, dead bugs, plank hold.
• Lower body, 10 to 12 minutes — squats, reverse lunges, glute bridges, donkey kicks.

That's roughly 35 to 40 minutes once you count the 30 to 45 second rests printed between blocks — which, credit where it's due, this schedule actually prints instead of hiding. If your knees or hips complain during the lunges, shorten the range of motion before you drop the exercise; a shallow reverse lunge with good alignment beats a deep one that hurts.

Day 1: The On-Ramp

Day 1 is doing exactly what a first day should do: two blocks, not four, so you can learn the movement patterns before the schedule starts layering them.

1. Warm-up (3–5 min) — march in place, arm circles, torso twists.
2. Daily Fat-Burn Routine (10–12 min) — step jacks, knee lifts, side steps.
3. Rest (30–45 sec) — an actual water break, not a suggestion.
4. Abs in 2 Weeks (10 min) — crunch reaches, bicycle crunches, dead bugs, plank hold.
5. Cool-down (3 min) — hamstring, cobra, child's pose.

I coach this same principle in my own beginner plans: the first session should feel a little too easy, not appropriately hard. If Day 1 leaves you gassed for three days, that's useful information for pacing the rest of the week, not a sign you need to push harder tomorrow. Come to the plank hold with your core braced, not your breath held — that's the cue that tells you it's working.

Day 3: Four Blocks, the First Real Test

Day 3 is where the week 1 schedule shows its hand — four blocks instead of two or three, adding both Lower Body Burn and a brand-new 11 Line Abs block on top of the routines you've already learned.

What's actually in it

Fat-burn cardio (10–12 min), Abs in 2 Weeks (10 min), Lower Body Burn (10–12 min), and 11 Line Abs (8–10 min) — heel taps, toe reaches, reverse crunches, hollow hold. Add the warm-up, rest breaks, and cool-down, and you're looking at 45 minutes or more, easily the longest session in week 1.

If you're new to structured training, this is the day to be honest with yourself about volume. There's nothing wrong with doing three of the four blocks and picking the rest back up on Day 4 — a schedule this dense is meant to be adjusted, not survived at all costs. Keep your reps controlled rather than fast; the printed tip is right, form beats speed on the hollow hold especially.

Day 7: Core & Arms Closes the Week

Day 7 is the heaviest day in week 1 on paper — four blocks again, but this time Core & Arms replaces Lower Body Burn: plank shoulder taps, triceps dips, bird-dog, and side plank, stacked next to the now-familiar fat-burn, abs, and 11 Line Abs work.

In twelve years of coaching group classes, the exercise I've had to correct the most is the plank shoulder tap — people let their hips swing side to side to make it easier. Keep your hips as still as a tabletop; that's the whole move.

• Triceps dips — use a sturdy chair, elbows tracking straight back, not flaring out.
• Bird-dog — reach opposite arm and leg only as far as you can keep your low back flat.
• Side plank — drop to a knee-supported version any day this week; that's not a downgrade, that's the standard option.

Finishing week 1 on this day is genuinely smart sequencing — it front-loads the cardio and abs work you've already adapted to, and saves the newest, most coordination-heavy movements for when your body already knows the warm-up by heart.

The Week at a Glance

Laid out as a full week, the schedule's real structure becomes obvious: it's not seven identical days, it's a slow stack.

• Days 1–2 keep it to two or three blocks — fat-burn, abs, and, from Day 2 on, 11 Line Abs.
• Days 3–4 add a fourth block — Lower Body Burn on Day 3, Core & Arms on Day 4.
• Day 5 is a printed rest day — not a suggestion, an actual line item on the calendar.
• Days 6–7 combine everything you've built through the week into the two most demanding sessions.

This is the part of the schedule I actually respect as a coach: volume increases gradually instead of dropping four blocks on you on Day 1, and rest is written into the plan instead of something you have to negotiate for yourself. That said, printed and flexible aren't opposites — if life moves your rest day to Day 4 because that's when your body is asking for it, take it. A shifted day doesn't mean starting the week over.

Day 2: 11 Line Abs Enters

Day 2 keeps the same fat-burn cardio block from Day 1 but swaps in 11 Line Abs alongside Abs in 2 Weeks — heel taps, toe reaches, reverse crunches, and a hollow hold, run for 8 to 10 minutes after the first ab block.

That's two ab-focused blocks back to back, which sounds redundant until you notice they're built from different patterns: Abs in 2 Weeks leans on flexion and stability (crunches, dead bugs, plank), while 11 Line Abs leans on anti-rotation and endurance holds. Working both in one day is actually complementary — just don't expect your abs to feel fresh for the hollow hold at the end.

If your neck starts doing the work during heel taps or toe reaches, that's your cue to bring your chin off your chest and support your head with one hand instead of powering through. The printed tip to keep your neck relaxed is doing real work here, not filler.

Day 4: Core & Arms, First Appearance

Day 4 introduces Core & Arms a full three days before Day 7 brings it back — plank shoulder taps, triceps dips, bird-dog, and side plank, layered onto the fat-burn and abs blocks you already know.

1. Warm-up (3–5 min), same three moves as every day this week.
2. Fat-burn cardio (10–12 min).
3. Abs in 2 Weeks (10 min).
4. Core & Arms (10–12 min) — the new block.

This is a smart place in the week to introduce it: your shoulders and core have had three days to adapt to the cardio and floor work, but you're not yet at the four-block density of Day 6 or 7. If triceps dips bother your wrists or shoulders, bend your knees more and keep your hips closer to the surface you're pushing from — that shortens the lever and takes real strain off the joint. Any sharp or joint pain, as opposed to plain muscle fatigue, is a stop-and-check-with-a-doctor signal, not a push-through signal.

Day 5: The Rest Day That's Actually Programmed

Day 5 isn't a blank square — it's a full recovery guide, and I'd argue it's the most important page in the whole week 1 schedule.

• Light movement (10–20 min) — an easy walk, gentle mobility, shoulder rolls.
• Stretch (5–10 min) — hamstrings, hips, chest, calves.
• Recovery care — foam rolling or gentle self-massage.
• Hydration and food — water through the day, protein, fruit, vegetables, balanced meals.
• Sleep — 7 to 9 hours.

I build rest days into every plan I've published for the same reason this one prints its own guide — recovery is when the training actually pays off, not the part you push through to get back to the "real" workouts. The one line I'd add from my own coaching: if by Day 5 you're dealing with anything beyond normal muscle soreness — sharp pain, joint swelling, dizziness — that's a conversation for a doctor or physical therapist, not something to stretch away before Day 6.

None of these seven days is complicated on its own — it's the stacking that makes week 1 feel like a real program by the time you reach Day 6 and 7. Go in expecting that gradual build, respect the Day 5 rest guide as much as the workout days, and you'll come out the other side able to actually start week 2.

Hi! I'm Tasha

Hi, I'm Tasha! Certified personal trainer and twelve-year community rec center instructor — the room where a 68-year-old and a college athlete…

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