DThe D Plan ProgramDayna Werner · Business Dashboard

Avatar production

Your 5-minute avatar scripts

Every session, written word-for-word and timed to the second. Copy one, paste it into HeyGen as the spoken text, render, then upload the MP4 in the Avatar Studio.

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Wake-Up 5

5:00 total
  1. 0:00–0:15Open

    Hey, I'm Dayna. Welcome to Wake-Up 5 — five minutes, three moves, no equipment. Give me your full attention and we're done before you talk yourself out of it.

  2. 0:15–0:55Warm-up

    We'll start with your warm-up: 30s march + arm circles. Breathe in through your nose, out through your mouth. Loose and easy — we're waking the body up, not working it yet.

  3. 0:55–1:55Exercise 1 · Bodyweight squats

    Next up, bodyweight squats for sixty seconds. Chest tall, weight in your heels. If you need it easier: Sit back to a chair and stand up. Halfway — stay with me. Ten seconds, finish strong.

  4. 1:55–2:55Exercise 2 · Incline push-ups

    Next up, incline push-ups for sixty seconds. Hands on the counter, body in one line. If you need it easier: Step your feet closer to the counter. Halfway — stay with me. Ten seconds, finish strong.

  5. 2:55–3:55Exercise 3 · Standing knee drives

    Next up, standing knee drives for sixty seconds. Pull the knee up, brace your middle. If you need it easier: March it instead of driving it. Halfway — stay with me. Ten seconds, finish strong.

  6. 4:15–5:00Cool-down

    Cool it down: 45s hamstring + chest stretch. Long exhale. That's five minutes you'll never regret — when A, B and C fail, The D Plan Program has your six. I'll see you in the next one.

Desk Reset 5

5:00 total
  1. 0:00–0:15Open

    Hey, I'm Dayna. Welcome to Desk Reset 5 — five minutes, three moves, no equipment. Give me your full attention and we're done before you talk yourself out of it.

  2. 0:15–0:55Warm-up

    We'll start with your warm-up: 30s shoulder rolls. Breathe in through your nose, out through your mouth. Loose and easy — we're waking the body up, not working it yet.

  3. 0:55–1:55Exercise 1 · Chair sit-to-stand

    Next up, chair sit-to-stand for sixty seconds. Nose over toes, then push the floor away. If you need it easier: Use your hands on the armrests. Halfway — stay with me. Ten seconds, finish strong.

  4. 1:55–2:55Exercise 2 · Wall angels

    Next up, wall angels for sixty seconds. Back of the hands stay on the wall. If you need it easier: Take the arms only halfway up. Halfway — stay with me. Ten seconds, finish strong.

  5. 2:55–3:55Exercise 3 · Standing side bends

    Next up, standing side bends for sixty seconds. Reach long, don't twist. If you need it easier: Keep the top hand on your hip. Halfway — stay with me. Ten seconds, finish strong.

  6. 4:15–5:00Cool-down

    Cool it down: 45s neck + spine release. Long exhale. That's five minutes you'll never regret — when A, B and C fail, The D Plan Program has your six. I'll see you in the next one.

Core Quick 5

5:00 total
  1. 0:00–0:15Open

    Hey, I'm Dayna. Welcome to Core Quick 5 — five minutes, three moves, no equipment. Give me your full attention and we're done before you talk yourself out of it.

  2. 0:15–0:55Warm-up

    We'll start with your warm-up: 30s cat-cow. Breathe in through your nose, out through your mouth. Loose and easy — we're waking the body up, not working it yet.

  3. 0:55–1:55Exercise 1 · Dead bug

    Next up, dead bug for sixty seconds. Low back stays glued to the floor. If you need it easier: Move one limb at a time. Halfway — stay with me. Ten seconds, finish strong.

  4. 1:55–2:55Exercise 2 · Plank hold

    Next up, plank hold for sixty seconds. Squeeze your glutes, breathe through it. If you need it easier: Drop to your knees. Halfway — stay with me. Ten seconds, finish strong.

  5. 2:55–3:55Exercise 3 · Glute bridge

    Next up, glute bridge for sixty seconds. Drive through the heels, ribs down. If you need it easier: Shorten the range by half. Halfway — stay with me. Ten seconds, finish strong.

  6. 4:15–5:00Cool-down

    Cool it down: 45s child's pose. Long exhale. That's five minutes you'll never regret — when A, B and C fail, The D Plan Program has your six. I'll see you in the next one.

Evening Unwind 5

5:00 total
  1. 0:00–0:15Open

    Hey, I'm Dayna. Welcome to Evening Unwind 5 — five minutes, three moves, no equipment. Give me your full attention and we're done before you talk yourself out of it.

  2. 0:15–0:55Warm-up

    We'll start with your warm-up: 30s deep breathing. Breathe in through your nose, out through your mouth. Loose and easy — we're waking the body up, not working it yet.

  3. 0:55–1:55Exercise 1 · Hip hinge reach

    Next up, hip hinge reach for sixty seconds. Push the hips back, flat spine. If you need it easier: Bend the knees a little more. Halfway — stay with me. Ten seconds, finish strong.

  4. 1:55–2:55Exercise 2 · Reverse lunge

    Next up, reverse lunge for sixty seconds. Step back and down, front knee stacked. If you need it easier: Hold a wall or chair for balance. Halfway — stay with me. Ten seconds, finish strong.

  5. 2:55–3:55Exercise 3 · Calf raises

    Next up, calf raises for sixty seconds. Slow up, slower down. If you need it easier: Hold the counter with both hands. Halfway — stay with me. Ten seconds, finish strong.

  6. 4:15–5:00Cool-down

    Cool it down: 45s figure-4 stretch. Long exhale. That's five minutes you'll never regret — when A, B and C fail, The D Plan Program has your six. I'll see you in the next one.

How to use these

  1. 1. Record your likeness clips (3 min talking head + 60s voice sample) and build your avatar in HeyGen.
  2. 2. Create a new video, choose your avatar, and paste one script above as the script text.
  3. 3. Render, download the MP4.
  4. 4. Open the Avatar Studio, pick the matching session in the upload panel, and add the clip. It goes live for members instantly.