Weekly workout plan

How to do it

1. Stand about shoulder-width apart, toes slightly turned out. Hold one dumbbell close to your chest.
2. Brace your trunk. Bend your hips and knees together, keeping your whole foot on the floor.
3. Lower only as far as you can keep your back steady and your knees tracking with your toes.
4. Press through both feet to stand. Finish tall without leaning backward.

Breathing Inhale on the way down; exhale as you stand.

Form cues Keep the weight near your chest and heels grounded. Avoid knees collapsing inward or rounding your lower back.

How to do it

1. Adjust the seat so your knees line up with the machine pivot. Rest your back against the pad.
2. Place the roller across your lower shins, just above the ankles, and hold the handles.
3. Straighten your knees smoothly until your legs are nearly straight, without forcefully locking them.
4. Lower the weight slowly to the start. Keep your hips and back against the seat.

Breathing Exhale as you extend; inhale as you lower.

Form cues Lift smoothly without kicking or swinging. Use a comfortable knee range and control the return.

How to do it

1. Stand hip-width apart, dumbbells near your thighs. Soften your knees and brace.
2. Push your hips backward with weights close to your legs. Keep neck and back aligned.
3. Stop at a hamstring stretch, before your back rounds. Depth depends on your mobility.
4. Drive through your feet and bring your hips forward to stand. Keep weights close.

Breathing Inhale as you hinge; exhale as you stand.

Form cues Use a hip hinge with a small knee bend. Avoid turning it into a squat or leaning back at the top.

How to do it

1. Lie on your back with knees bent, feet hip-width apart and arms resting by your sides.
2. Keep your feet flat. Brace gently and bring your ribs toward your pelvis.
3. Press into the floor and lift your hips until shoulders, hips and knees form a line.
4. Squeeze your glutes, then lower your hips slowly. Keep your head and upper back on the mat.

Breathing Exhale as you lift; inhale as you lower.

Form cues Keep knees aligned with feet. Finish by squeezing your glutes, not by over-arching your lower back.

How to do it

1. Locate the stop control and attach the safety clip. Start the belt at a slow speed.
2. Walk tall with eyes forward and shoulders relaxed. Use a natural stride.
3. Set a comfortable walking pace and continue for the planned time. Keep your arms relaxed.
4. Reduce speed gradually before stopping. Wait until the belt stops before stepping off.

Breathing Breathe naturally; keep the pace manageable.

Form cues Avoid leaning on the console or taking oversized steps. Adjust speed before your walking form breaks down.

How to do it

1. Set the thigh pad snugly, feet grounded. Grip the bar slightly wider than your shoulders.
2. Sit tall and brace. Lean back slightly, with arms extended overhead.
3. Draw your elbows toward your sides, bringing the bar in front toward the upper chest.
4. Extend your arms slowly as the bar rises. Keep your torso steady.

Breathing Exhale as you pull down; inhale as you return.

Form cues Avoid pulling behind your neck, swinging your torso or using momentum to move the weight.

How to do it

1. Lie on a flat bench with feet planted. Keep your head, upper back and hips supported.
2. Hold the dumbbells beside your chest with wrists stacked over elbows and a comfortable elbow angle.
3. Press the weights upward over your chest, keeping your wrists straight and both sides moving together.
4. Lower slowly to a comfortable chest-level position. Keep your feet and hips steady.

Breathing Exhale during the press; inhale as you lower.

Form cues Avoid bouncing, bending your wrists or flaring elbows straight out to the sides. Keep the weights controlled.

How to do it

1. Sit with feet braced and knees slightly bent. Hold the close-grip handle and sit tall.
2. Begin with arms extended and your trunk stable. Keep shoulders relaxed rather than shrugged.
3. Pull your elbows back beside your ribs until the handle approaches your lower ribs or upper abdomen.
4. Let the handle travel forward slowly, straightening your arms without collapsing your lower back.

Breathing Exhale as you row; inhale as you reach forward.

Form cues Avoid rocking backward to pull the weight. Move your arms and shoulder blades with a steady torso.

How to do it

1. Sit against an upright backrest with feet planted. Hold the dumbbells at shoulder height.
2. Stack wrists over elbows, with elbows slightly in front of your body. Brace your abdomen.
3. Press both dumbbells overhead through a comfortable range while keeping your ribs and pelvis steady.
4. Lower slowly to shoulder height. Keep your head, back and hips supported.

Breathing Exhale as you press; inhale as you lower.

Form cues Avoid arching your lower back or lifting your hips off the seat. Keep wrists aligned with forearms.

How to do it

1. Choose a familiar option such as walking, cycling or an elliptical. Begin at an easy pace.
2. For the bike shown, set the seat so your knee stays slightly bent at the bottom of a pedal stroke.
3. Move steadily for the planned time. Adjust speed or resistance to keep the effort comfortable.
4. Ease down gradually toward the end, then stop the machine before getting off.

Stationary cycling is the illustrated example; the original plan leaves your cardio choice open.

Breathing Keep breathing rhythmically without holding your breath.

Form cues Keep shoulders relaxed and avoid bouncing or gripping hard. The stated time is the session target.

How to do it

1. Choose a level route and begin gently.
2. Look ahead, relax your shoulders and allow a natural arm swing.
3. Walk smoothly with comfortable steps for the listed duration. Keep recovery walks easy.
4. Gradually slow down near the end.

Breathing Breathe freely; keep conversation comfortable.

Form cues Avoid overstriding or looking down continuously. Recovery walking should feel manageable.

How to do it

1. Begin when your muscles are warm, such as after an easy walk. Choose a comfortable range.
2. For shoulders, bring one arm across your chest and support the upper arm with your opposite hand. Switch sides.
3. For calves, face a wall in a split stance. Keep the back heel down and gently lean forward. Switch legs.
4. Hold each position steadily, then release slowly. Work through both sides without rushing.

These gentle shoulder and calf stretches are examples for the light-stretching period.

Breathing Use slow, relaxed breaths throughout each stretch.

Form cues Aim for mild tension, never pain. Do not bounce or force a joint farther. Release each position gently and work both sides.

How to do it

1. Stand hip-width apart, dumbbells near your thighs. Soften your knees and brace.
2. Push your hips backward with weights close to your legs. Keep neck and back aligned.
3. Stop at a hamstring stretch, before your back rounds. Depth depends on your mobility.
4. Drive through your feet and bring your hips forward to stand. Keep weights close.

Breathing Inhale as you hinge; exhale as you stand.

Form cues Use a hip hinge with a small knee bend. Avoid turning it into a squat or leaning back at the top.

How to do it

1. Lie face down with knees aligned to the machine pivot. Place the roller behind the lower legs, above the heels.
2. Hold the handles and keep your hips and chest supported on the pad.
3. Bend your knees to curl your heels toward your glutes without lifting your hips.
4. Lower the roller slowly until your legs are almost straight, keeping the movement controlled.

A lying leg curl machine is shown. Adjust the machine to fit your body before starting.

Breathing Exhale as you curl; inhale as you lower.

Form cues Avoid jerking the pad, arching your back or letting your hips rise off the bench.

How to do it

1. Stand tall with feet hip-width apart and your trunk gently braced.
2. Step one foot backward and bend both knees. Keep the front foot flat and rear heel lifted.
3. Lower under control, keeping your front knee aligned with your toes and torso steady.
4. Push through the front foot to return to standing. Complete 10 repetitions on each leg in each set.

Breathing Inhale as you lower; exhale as you stand.

Form cues Keep some width between your feet, as if on two rails. Avoid a tightrope stance or crashing the back knee down.

How to do it

1. Adjust the seat so your knees line up with the machine pivot. Rest your back against the pad.
2. Place the roller across your lower shins, just above the ankles, and hold the handles.
3. Straighten your knees smoothly until your legs are nearly straight, without forcefully locking them.
4. Lower the weight slowly to the start. Keep your hips and back against the seat.

Breathing Exhale as you extend; inhale as you lower.

Form cues Lift smoothly without kicking or swinging. Use a comfortable knee range and control the return.

How to do it

1. Place your forearms on a mat with elbows directly beneath shoulders. Start with knees down.
2. Brace your abdomen, step the feet back and lift your knees. Support yourself on forearms and toes.
3. Hold a steady line from head to heels for 20–30 seconds. Look down to keep your neck comfortable.
4. Lower your knees gently to finish. Reset your position before the next hold.

Breathing Keep breathing normally for the entire hold.

Form cues Avoid sagging hips, lifting the hips high or shrugging. End the hold if you can no longer keep the position.

How to do it

1. Choose a level route and begin gently.
2. Look ahead, relax your shoulders and allow a natural arm swing.
3. If you feel like walking, keep the pace easy. No duration is required in the plan.
4. Gradually slow down near the end.

Breathing Breathe freely; keep conversation comfortable.

Form cues Avoid overstriding or looking down continuously. Recovery walking should feel manageable.

How to do it

1. Begin when your muscles are warm, such as after an easy walk. Choose a comfortable range.
2. For shoulders, bring one arm across your chest and support the upper arm with your opposite hand. Switch sides.
3. For calves, face a wall in a split stance. Keep the back heel down and gently lean forward. Switch legs.
4. Hold each position steadily, then release slowly. Work through both sides without rushing.

These gentle shoulder and calf stretches are examples for the light-stretching period.

Breathing Use slow, relaxed breaths throughout each stretch.

Form cues Aim for mild tension, never pain. Do not bounce or force a joint farther. Release each position gently and work both sides.

How to do it

1. Set a comfortable incline and lie back with feet planted. Keep your head, upper back and hips supported.
2. Hold dumbbells near your upper chest, with wrists above elbows and shoulders settled against the bench.
3. Press the dumbbells upward together, keeping them controlled above the upper chest.
4. Lower slowly to the starting position. Keep your trunk stable and wrists straight.

Breathing Exhale as you press; inhale as you lower.

Form cues Avoid an excessive lower-back arch or letting the weights drift toward your face. Use a comfortable shoulder range.

How to do it

1. Set the thigh pad snugly, feet grounded. Grip the bar slightly wider than your shoulders.
2. Sit tall and brace. Lean back slightly, with arms extended overhead.
3. Draw your elbows toward your sides, bringing the bar in front toward the upper chest.
4. Extend your arms slowly as the bar rises. Keep your torso steady.

Breathing Exhale as you pull down; inhale as you return.

Form cues Avoid pulling behind your neck, swinging your torso or using momentum to move the weight.

How to do it

1. Stand tall with feet about hip-width apart and knees relaxed. Hold a dumbbell in each hand.
2. Turn your palms forward and keep your elbows close to your sides.
3. Bend your elbows to bring the weights toward your shoulders while your upper arms stay mostly still.
4. Lower slowly until your arms are nearly straight. Reset without swinging.

Breathing Exhale as you curl; inhale as you lower.

Form cues Keep wrists aligned with forearms. Avoid leaning back, shrugging or throwing your elbows forward.

How to do it

1. Face the high pulley with feet comfortably apart and knees soft. Grip the bar or rope.
2. Keep your upper arms beside your ribs, elbows bent and trunk steady.
3. Straighten your elbows to move the handle down toward your thighs. Keep your shoulders quiet.
4. Let the handle rise slowly as your elbows bend, without allowing your upper arms to swing forward.

Breathing Exhale as you press down; inhale as you return.

Form cues Move mainly at the elbows. Avoid using your body weight, bending the wrists or moving the shoulders to force the handle down.

How to do it

1. Choose a familiar option such as walking, cycling or an elliptical. Begin at an easy pace.
2. For the bike shown, set the seat so your knee stays slightly bent at the bottom of a pedal stroke.
3. Move steadily for the planned time. Adjust speed or resistance to keep the effort comfortable.
4. Ease down gradually toward the end, then stop the machine before getting off.

Stationary cycling is the illustrated example; the original plan leaves your cardio choice open.

Breathing Keep breathing rhythmically without holding your breath.

Form cues Keep shoulders relaxed and avoid bouncing or gripping hard. The stated time is the session target.

How to do it

1. Choose a level route and begin gently.
2. Look ahead, relax your shoulders and allow a natural arm swing.
3. If you choose to walk, continue at an easy pace for 30 minutes. This walk is optional.
4. Gradually slow down near the end.

Breathing Breathe freely; keep conversation comfortable.

Form cues Avoid overstriding or looking down continuously. Recovery walking should feel manageable.

How to do it

1. Start on hands and knees, with wrists below shoulders and knees below hips.
2. Slowly open your chest and gently extend your back, staying within an easy range.
3. Reverse the movement: round your back and let your head follow naturally. Move smoothly between the two positions.
4. Finish with comfortable shoulder, hip or calf stretches on both sides. No fixed duration is specified.

Cat-cow is a mobility example. Finish with gentle stretches for areas that feel tight.

Breathing Inhale as you open the chest; exhale as you round.

Form cues Keep the movement gentle and controlled. Do not force the lower back or neck into an extreme position.