Day 1: Full Body Strength & Light Cardio
Focus on controlled movements to build a strong foundation.
Warm-up (5-7 minutes)
Marching in Place
Stand tall and march in place, lifting your knees high and swinging your arms naturally. Do this for 2 minutes to gently raise your heart rate.
Watch VideoArm Circles
Stand with feet shoulder-width apart and extend your arms out to the sides. Make 15 small circles forward, then 15 backward. This warms up the shoulder joints.
Watch VideoLeg Swings
Hold onto a wall or chair for balance. Swing one leg forward and backward 10 times, then side to side 10 times. Repeat with the other leg to open up the hips.
Watch VideoMain Workout (20-30 minutes)
Bodyweight Squats
Sets: 3, Reps: 10-12. Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up and back straight. Go as low as is comfortable, then push through your heels to return to the start. Rest 60 seconds between sets.
Watch VideoWall Push-ups
Sets: 3, Reps: 8-10. Stand facing a wall, about arm's length away. Place your hands on the wall slightly wider than your shoulders. Bend your elbows to bring your chest towards the wall, keeping your body in a straight line. Push back to the starting position. Rest 60 seconds between sets.
Watch VideoGlute Bridges
Sets: 3, Reps: 12-15. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top, then lower back down. Rest 60 seconds between sets.
Watch VideoBent-Over Dumbbell Rows (or use water bottles)
Sets: 3, Reps: 10-12 per arm. Hold a light weight in each hand. Hinge at your hips, keeping your back straight. Pull the weights up towards your chest, squeezing your shoulder blades together. Lower with control. Rest 60 seconds between sets.
Watch VideoBrisk Walking or Stationary Cycling
Duration: 10 minutes. Finish with 10 minutes of brisk walking (faster than a stroll) or cycling on a stationary bike at a moderate pace. You should be able to hold a conversation but feel your heart rate is elevated.
Watch VideoCool-down & Flexibility (5-10 minutes)
Hamstring Stretch
Sit on the floor with one leg straight, the other bent with the sole of your foot against your inner thigh. Gently lean forward over the straight leg until you feel a stretch. Hold for 30 seconds, then switch sides.
Watch VideoChest Stretch
Stand in a doorway and place your forearms on the frame, with your elbows slightly below shoulder height. Step forward gently until you feel a stretch across your chest. Hold for 30 seconds.
Watch VideoCat-Cow Stretch
Start on your hands and knees. Inhale as you drop your belly and look up (Cow). Exhale as you round your spine and tuck your chin (Cat). Repeat for 10 slow breaths.
Watch Video