Week One Blueprint: A Safe, Simple Start
Day 1: mobility warm-up, squats, incline push-ups, glute bridges, and a brisk walk. Day 3: hip hinges, rows with bands or bags, dead bug core. Day 5: step-ups, wall sits, bird dogs, and an easy cycle of stretches. Keep intensity conversational and track how you feel, not just how you perform.
Week One Blueprint: A Safe, Simple Start
Begin with five minutes of joint circles, light marching, and arm swings. End with slow nasal breathing and long exhalations to calm your nervous system. Gentle stretches for hips, chest, and calves help you return to baseline, so tomorrow’s beginner workout feels approachable and your body welcomes the routine.