Free Workout Plans

Day 1 – Foundational Strength & Core Stability

Focus: Stabilization, posture, joint integrity

• Glute Bridge with March – 3 sets x 10 reps per leg

• Bird-Dogs – 3 sets x 8 reps per side (slow and controlled)

• Goblet Squats (light dumbbell or kettlebell) – 4 sets x 10 reps

• Push-up Holds with Scapular Retraction – 3 sets x 30 sec hold

• Side Planks with Reach-Under – 3 sets x 6 reps each side

• Wall Angels – 3 sets x 10 reps

Day 2 – Mobility, Balance & Endurance

Focus: Joint range of motion, proprioception, metabolic health

• World’s Greatest Stretch – 2 rounds x 5 reps per side

• Single-leg Step Downs – 3 sets x 8 reps per leg

• Walking Lunges with Reach – 3 sets x 10 steps

• Staggered-Stance Romanian Deadlifts (bodyweight or light load) – 3 sets x 10 reps per side

• Treadmill or Outdoor Walk (incline optional) – 20-30 mins

Day 3 – Integrated Strength & Dynamic Stability

Focus: Whole-body control under load

• Split Squats with Arm Reach – 3 sets x 8 reps per leg

• Half-Kneeling Single-Arm Press (DB or band) – 3 sets x 10 reps per arm

• Pallof Press (banded anti-rotation) – 3 sets x 12 reps

• Lateral Band Walks – 3 sets x 15 steps each way

• Deadbugs – 3 sets x 10 reps

• Farmer Carries – 3 rounds x 20-30 seconds