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Day 1
Full-Body Foundations
Focus: Learning the core movement patterns. - 25 minute
Squats
Use a sturdy chair behind you for confidence. Stand fully between reps.
Push-Ups (standing)
Hands shoulder-width on the wall or a table, step feet back for more challenge.
Standing March
Lift knees toward hip height. Hold a counter for balance if needed.
Seated Row (towel)
Loop a resistance band or towel around feet, pull elbows back, squeeze shoulder blades.
Standing Side Bend
Slow and controlled — this is mobility, not a stretch race.
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