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7-day beginner workout plan

A no-gym, no-equipment fitness foundation plan for active midlife adults

DAY 1

Full-Body Foundations
GO

DAY 5

Upper-Body Strength

DAY 2

Mobility & Recovery
GO

DAY 6

Full-Body Flow

DAY 3

​Lower-Body Strength

DAY 7

Reflect & Reset

DAY 4

Active Rest

Day 2

Mobility & Recovery

Focus: Joint mobility and gentle stretching · ~20 minutes

Standing Side Bend

Slow, deliberate circles. Release tension built up overnight.

Standing Side Bend

On hands and knees, or seated if floor work is uncomfortable.

Standing Side Bend

Hold a chair or counter for support

Standing Side Bend

Seated or standing — improves balance and walking gait.

Standing Side Bend

Bend knees as much as needed. Never force this stretch.

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