Month 1: Foundation & Habits

Goal: Build consistency, improve mobility, and get your body moving.

• Workout Frequency: 3-4 days/week

• Focus:

  • 30-45 min walks or light jogs

  • Beginner bodyweight workouts (squats, push-ups, lunges)

  • Mobility & stretching 10 min daily

Example Week:

• Mon: Full Body (Bodyweight)

• Tue: 30 min Walk + Stretch

• Wed: Rest

• Thu: Lower Body (Squats, Lunges)

• Fri: 30 min Walk + Core (planks)

• Sat/Sun: Light activity or Yoga