30–45 minutes ⏱️

⸻

Warm-Up (10 minutes)

• Arm swings & shoulder rolls

• Jump rope or jump in place – 2 minutes

• Standing toe touches – 30 seconds

• Leg swings (front to back + side to side) – 1 minute each leg

• Walkouts with a push-up (dynamic warm-up) – 5 reps

⸻

Full-Body Strength Focus (20 minutes)

Targeting upper + lower body + functional strength

Circuit: Repeat 3x

• Push-Ups – 3 sets of 10 (modify on knees if needed)

• Step-Ups (use chair or stairs) – 3 sets of 10 each leg

• Glute Bridges with Pulse – 3 sets of 15

• Curtsy Lunges – 3 sets of 12 each side

• Superman Hold – 3 sets of 30 seconds

• Wall Sit – 3 sets of 45 seconds

⸻

Core & Stability (10 minutes)

Repeat 2-3x

• Dead Bug – 3 sets of 10 per side

• Side Plank – 30 seconds each side

• Toe Taps (on back) – 3 sets of 15

• Mountain Climbers – 3 sets of 30 seconds

• Plank with shoulder taps – 3 sets of 20 (10 each side)

⸻

Cardio Finisher (5 minutes)

Quick & sweaty

• Burpees – 30 seconds

• Jump Squats – 30 seconds

• Skaters – 30 seconds

• Fast feet – 30 seconds

• March in place – 30 seconds

Repeat once

⸻

Cool Down (5 minutes)

• Seated forward fold – 30 seconds

• Cat-Cow stretches – 5 rounds

• Pigeon stretch – 30 seconds each side

• Hamstring stretch – 30 seconds each side

• Neck rolls & deep breaths

⸻

Reminders

✅ Add resistance: bands, dumbbells, water bottles

✅ Move daily: walk, dance, or stretch

✅ Fuel smart: hydrate + eat for energy + recovery

✅ Rest = part of progress (especially when sore!)

Weekly Schedule

Monday – ☁️ Rest day (optional walk, stretch, or journal your goals)

Tuesday – 🔥 Workout #1

Wednesday – 🚶‍♀️ Active recovery (walk, light dance stretch, or mobility)

Thursday – ⚡️ Workout #2

Friday – ☁️ Optional rest or mobility focus

Saturday – 💪 Workout #1 or #2 (your choice — go by feel!)

Sunday – ✨ Light movement day — flow, walk, or dance

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