No weights needed! Each session lasts 30-40 minutes. Do on non-consecutive days (e.g., Mon, Wed, Fri, Sun). Hydrate, wear comfy clothes, and listen to your body—breathe deeply, move slowly, stop if anything feels off.
Day 1: Lower Body Focus (Hips, Legs, Stability) – ~35 minutes
Targets hips, hamstrings, quads, and calves for better walking and squatting.
Warm-up (5 minutes)
March in place or do arm circles to get blood flowing.
Main Workout
- Standing Forward Bend (Hamstring Stretch): Hinge at hips, fold forward, arms hang. Hold 20-30 sec, repeat 3x.
- Warrior II Pose (Hip Opener & Balance): Step one foot back, bend front knee, arms out. Hold 20-30 sec/side, 2 sets.
- Tree Pose (Balance Challenge): Stand on one leg, other foot on thigh/calf (not knee). Hands at heart/overhead. Hold 20-30 sec/side, repeat 2-3x.
- Seated Butterfly Stretch (Inner Thighs): Soles together, knees out, gently press knees down. Hold 30 sec, repeat 2x.
- Calf Stretch Against Wall: Hands on wall, one foot back, heel down. Hold 20-30 sec/side, 2 sets.
Circuit: Do all exercises in order, rest 30-60 sec between. Repeat circuit 2x.
Cool-down (5 minutes)
Gentle seated stretches or child’s pose.
Day 2: Upper Body Focus (Shoulders, Back, Arms) – ~30 minutes
Loosens shoulders, chest, and back for better posture.
Warm-up (5 minutes)
March in place or arm circles.
Main Workout
- Shoulder Rolls & Arm Circles: Roll shoulders 10x forward/back, then circle arms 10x forward/back.
- Cat-Cow Pose (Spine Flexibility): On all fours, arch (cow) and round (cat) back. 10 reps slowly.
- Downward Dog (Shoulder & Back Stretch): From plank, lift hips to inverted V. Hold 20-30 sec, pedal feet if needed, repeat 3x.
- Thread the Needle (Shoulder Opener): Thread one arm under, lower shoulder to mat. Hold 20-30 sec/side, 2 sets.
- Wall Angels (Posture & Balance): Against wall, slide arms like snow angels. 10 reps, keep back flat.
Circuit: Flow through, rest as needed. Repeat 2x.
Cool-down (5 minutes)
Seated stretches or child’s pose.
Day 3: Core Focus (Abs, Obliques, Stability) – ~35 minutes
Strengthens core for better balance and stability.
Warm-up (5 minutes)
March in place or arm circles.
Main Workout
- Bird-Dog Pose (Core Balance): On all fours, extend opposite arm/leg. Hold 20 sec/side, repeat 2-3x.
- Seated Twist (Oblique Flexibility): Sit, legs extended, twist torso, hand on opposite knee. Hold 20-30 sec/side, 2 sets.
- Plank Hold (Full Core): On forearms/hands, hold straight. Start 20 sec, build to 30, repeat 3x.
- Supine Knee-to-Chest (Lower Back): Lie on back, hug one knee to chest. Hold 20-30 sec/side, repeat 2x.
- Bridge Pose (Glutes & Core): Lie on back, lift hips, squeeze glutes. Hold 20-30 sec, 2-3 reps.
Circuit: Complete sequence, breathe steadily. Repeat 2x.
Cool-down (5 minutes)
Seated stretches or child’s pose.
Day 4: Full Body Integration (Overall Flow & Balance) – ~40 minutes
Yoga-inspired flow for total-body flexibility and balance.
Warm-up (5 minutes)
March in place or arm circles.
Main Workout
- Sun Salutation Flow (Full Body): Stand, reach up, fold forward, plank, lower, cobra, downward dog, step forward. 3-5 slow rounds.
- Chair Pose (Full Body Balance): Bend knees like sitting, arms up. Hold 20-30 sec, repeat 2x.
- Standing Side Stretch (Torso & Balance): Feet wide, reach arm over head to side. Hold 20-30 sec/side, 2 sets.
- Child’s Pose to Cobra Flow (Spine): Kneel, arms forward, slide to cobra. Flow 5-10x.
- Corpse Pose (Relaxation): Lie flat, palms up, breathe deeply 2-3 min.
Circuit: Move mindfully, repeat 2x, extra cool-down if needed.
Cool-down (5 minutes)
Seated stretches or child’s pose.
Track how you feel after each session. Notice better posture or movement? That’s a win! Questions or need tweaks? Reach out—you’ve got this! 💪