You already know how to train on a good day. Good days aren’t the problem.
The problem is Tuesday. You got in late, you’ve eaten something beige, and the gym bag is by the door doing absolutely nothing. You’re not going. You knew you weren’t going at about 4pm.
That’s the day this is for.
Ten minutes, and that’s the whole thing
Not ten minutes as a warm-up. Not ten minutes to build the habit so you can do thirty later. Ten minutes, then you stop.
If that sounds like too little to matter — it might be. We’re not going to pretend ten minutes is equivalent to an hour. It isn’t. It’s just enormously better than the nothing you were otherwise going to do, and it’s short enough that you’ll actually start.
No streak
There’s no counter here. Nothing to protect, nothing to break, nothing to feel bad about on the days you skip anyway.
Streaks work for about three weeks and then they turn into a reason to quit entirely, because once you’ve broken one the whole thing feels ruined. We’d rather you came back on Thursday having missed Wednesday and thought nothing of it.
Start where you are
Pick a session. Press play. Stop when it stops.
You can do the next one whenever. Tomorrow, Friday, next week. It’ll be here.