Frequency: Build to 2 - 3x per week
(5-10 Minutes)
Light walk, marching in place, arm circles, cycling
Start with some light cardio to get the body moving and warm.
(Repeat 2–3 rounds)
Rest 30–60 seconds between exercises and 1–2 minutes between rounds.
Bodyweight Squats
15 reps. Targets legs and glutes.
Wall Push-ups (or Knee Push-ups)
10–12 reps. Targets chest, shoulders, triceps.
Glute Bridges
15 reps. Strengthens glutes, hamstrings, and lower back.
Bird-Dog (Slow & Controlled)
10 reps per side. Great for core and balance.
Reverse Lunges (Assisted if needed)
8–10 reps per leg. Builds strength and stability in legs.
Forearm Plank Hold
20–30 seconds. Engages entire core.
Heel Raises
10–12 reps. Targets calves and ankle stability.
(5 Minutes)
Forward Fold
30 seconds.
Cat-cow Stretch
5 rounds.
Child’s Pose
Seated Hamstring Stretch
30 seconds per leg.
Arm and Shoulder Stretch
30 seconds each side.
Tips:
Perform the workout 2–3 times a week to build consistency.
Focus on form over speed to prevent injury.
Progress by gradually adding reps, rounds, or duration.
Optional:
Walk or stretch on non-strength days to stay active.