Day 1: Full-Body Strength
- Warm-up: 5-10 minutes brisk walk or light cardio
- Exercises:
- Bodyweight Squats – 3 sets of 12 reps
- Push-Ups (kneeling if needed) – 3 sets of 10 reps
- Dumbbell Rows (one arm, supported by bench or stable surface) – 3 sets of 12 reps each side
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 sets of 20-30 seconds
- Cool-down: Stretch (focusing on legs, back, and shoulders)
Day 2: Active Recovery
- Activities: Gentle stretching or yoga (20-30 minutes) with a focus on flexibility and mobility.
- Optional: 20-minute brisk walk or light cardio
Day 3: Lower Body Strength
- Warm-up: 5-10 minutes of cardio (light jog or brisk walk)
- Exercises:
- Dumbbell Goblet Squats – 3 sets of 12 reps
- Lunges (with or without weights) – 3 sets of 10 reps each leg
- Glute Bridge Marches (alternating leg lift) – 3 sets of 12 reps
- Calf Raises – 3 sets of 15 reps
- Bird Dogs – 3 sets of 10 reps per side
- Cool-down: Stretching for quads, hamstrings, and glutes
Day 4: Upper Body Strength
- Warm-up: 5-10 minutes of cardio (arm circles and light jogging)
- Exercises:
- Dumbbell Chest Press – 3 sets of 12 reps
- Seated Dumbbell Shoulder Press – 3 sets of 12 reps
- Bicep Curls – 3 sets of 12 reps
- Dumbbell Tricep Extensions – 3 sets of 12 reps
- Bent-Over Dumbbell Reverse Fly – 3 sets of 12 reps
- Cool-down: Stretching for shoulders, chest, and arms
Day 5: Core & Cardio
- Warm-up: 5-10 minutes light cardio (jump rope, brisk walk)
- Exercises:
- Bicycle Crunches – 3 sets of 15 reps per side
- Russian Twists (holding a light weight or no weight) – 3 sets of 20 reps (10 each side)
- Leg Raises – 3 sets of 12 reps
- Mountain Climbers – 3 sets of 30 seconds
- Side Plank – 2 sets of 15 seconds per side (build up if needed)
- Cool-down: Stretching for core and hip flexors
Day 6: Lower Body & Core
- Warm-up: 5-10 minutes of cardio
- Exercises:
- Bodyweight Bulgarian Split Squat – 3 sets of 10 reps per leg
- Deadlifts (with light dumbbells or kettlebell) – 3 sets of 12 reps
- Side Lunges – 3 sets of 10 reps each leg
- Heel Taps (lying on back, tapping heels down one at a time) – 3 sets of 15 reps per side
- Superman – 3 sets of 12 reps
- Cool-down: Stretching for lower body and back
Day 7: Active Recovery or Rest
- Activities: Light stretching, yoga, or a gentle 20-30 minute walk.
- Focus on deep breathing, relaxation, and listening to your body.
Tips for Success:
- Use proper form– Quality over quantity. Focus on controlled movements to prevent injury.
- Rest when needed– Listen to your body, especially if you’re sore. Modify or skip exercises if needed.
- Stay hydrated and eat well– Fuel your body with balanced meals and drink plenty of water to support muscle recovery.
- Progress gradually– Each week, you can start adding small amounts of weight or increasing reps as you build strength.
This plan is designed to be sustainable and gentle while helping you build strength and familiarity with resistance exercises. After a couple of weeks, you can increase the intensity by adding more weight or incorporating new exercises.
Always check with your Doctor before you begin this or any other exercise program to determine if you have any health risks.