Circuit: Full Body (18 min)
3 rounds, 45 sec rest. No equipment needed.
| Exercise | Reps | Cue |
|---|---|---|
| Squat | 12 | Chest up, full depth |
| Push-up (scale) | 8–10 | Wall → knee → full |
| Split squat | 8/leg | Rear foot elevated on step if able |
| Plank | 25 sec | Hips locked level |
| Hip thrust (sofa) | 12 | Shoulders on edge, 2 sec squeeze |
| Bird dog | 8/side | Opposite arm + leg, controlled |
Daily Walking
Target 7,000–8,000 steps daily:
- Post-meal 10-min walks (×3 = 3,000+ steps)
- Walking school runs
- Podcast walks on weekends
- Standing desk breaks hourly
Flexibility (8 min)
- Cat-cow — 10 reps
- Pigeon stretch — 30 sec/side
- Thread-the-needle — 6/side
- Standing hamstring — 25 sec/side
- Child pose — 40 sec
Muscle after 35: ~3–5% loss per decade without resistance training. Even bodyweight work slows this decline, protecting metabolism and bone density.
Important: General guidelines only. Consult a professional before starting if you have injuries or conditions.