Ease-Into Fitness Plan

0:00–10:00 – Warm-Up & Mobility

• Treadmill Walk: 5 min @ 2.5–3.0 mph
• Arm Circles – 10 each direction
• Hip Circles – 10 each direction
• Cat-Cow Stretch – 10 reps
• Standing Torso Twists – 10 each side

10:00–25:00 – Flexibility & Stability

• Wall Shoulder Opener – 30 sec each side
• Hamstring Stretch – 30 sec each side
• Calf Stretch – 30 sec each side
• Hip Flexor Stretch – 30 sec each side
• Bird-Dog – 6 reps each side
• Glute Bridge – 10 slow reps
• Supine Twist Stretch – 30 sec each side

25:00–40:00 – Core & Functional Strength

• Chair Squats – 2 sets of 10
• Wall or Incline Push-Ups – 2 sets of 8
• Resistance Band Rows – 2 sets of 12
• Step-Ups (low platform) – 2 sets of 10
• Farmer’s Carry (light dumbbells) – 2 walks

40:00–55:00 – Gentle Cardio

Choose one:

• Treadmill Walk @ 3.0–3.2 mph
• Stationary Bike (low resistance)
• Elliptical (low resistance)

55:00–60:00 – Cool Down

• Slow walk or light stretching
• Box Breathing (4–4–4–4): Inhale–Hold–Exhale–Hold
• Forward fold or seated stretch