THE GIRLS CENTER · ROUTINE GUIDE

Recovery days and returning after a gap

Understand rest days, next-incomplete-day tracking and how to return without treating the calendar as a deadline.

Recovery is built into every curated schedule. It is a full day with no required video, rather than a missing workout or a hidden extra session. Longer calendars contain more recovery days as well as more workout days.

Use the calendar as a record.

You decide when to mark a day complete. A recovery-day tick records that you took that rest; a workout-day tick records your own completion decision. Neither measures exercise quality, calorie expenditure or a physical change. If you tick a day by mistake, unmark it to restore the next-day indicator.

Resume always points to the first incomplete day in calendar order. For example, with days 1 and 3 marked complete, day 2 is next. This keeps missed days visible, rather than silently skipping them. Once all days are marked, you can review the complete schedule.

A gap does not erase your place.

The site does not expire a program because a calendar date passes. If you return after a gap, read the next session again and preview it before deciding what to do. You can take extra rest or revisit an earlier routine. The day count is a planning aid, not a deadline for appearance or performance.

Removing a saved program also removes that program's completed-day history from the account or browser you are using. If you want to keep the record, leave the program saved. Rejoining later starts a fresh record for that calendar.

Know where your record lives.

Guest progress lives in local storage on the current device and can disappear when browser data is cleared. Google account progress lives in your account and can be resumed from another device after signing in. The two are deliberately separate; logging in never imports guest progress. This protects against carrying someone else's record into your account on a shared device.

The programs provide general scheduling help rather than individualized exercise or medical advice. If movements cause pain or your health circumstances change, stop and get appropriate advice instead of following a calendar for the sake of completion. For broader guidance, see the NHS activity guidance for adults.