Day 1 – Full-Body Reboot

🏃 A light, energizing bodyweight circuit to wake up your muscles and joints

• 2 rounds of gentle movements: squats, incline push-ups, glute bridges, wall rows (8–10 reps each)

• Includes a guided warm-up and cool-down

• Your assistant checks in: “How did that feel—easy, just right, or a bit much?”

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Day 2 – Easy Cardio & Stretch

🚶‍♀️ A low-impact walk or cycle to boost your energy (20–30 mins)

• Designed to get your heart rate up without pushing too hard

• Finishes with a soothing 10-minute stretch routine

• Optional: aim for ~6,000+ steps—only if it feels good

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Day 3 – Upper Body & Core

💪 A strength session that’s gentle on joints but reactivates upper body and core

• 2–3 easy rounds: push-ups (or incline), bent-over rows (or resistance band), planks, bird-dogs

• Focus on form, not speed—just 50–60% effort

• Warm-up and cooldown included

• Log one “strength win”: what felt a bit easier today?

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Day 4 – Active Recovery

🧘 A rest day with light movement to help your body recharge

• 10–15 minutes of easy mobility work: cat-cow, hip circles, light stretches

• Optional: 10–15 minute walk if you feel up for it

• Your assistant sends a quick check-in to see how your body’s feeling 

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Day 5 – Lower Body Focus + Gentle Steps

🦵 Focused leg day to rebuild control and stability

• 2–3 rounds: squats, reverse lunges, step-ups or wall sits, calf raises

• Optional short core finisher (30-second planks if you like)

• Optional step target: 8,000+ (but no pressure)

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Day 6 – Easy Full-Body Cardio

🔥 Light cardio intervals to bring energy back into your day

• 20–30 min of gentle movement (e.g. 30s work / 30s rest of: jump squats, mountain climbers, marching in place, jumping jacks)

• Assistant offers low-impact alternatives for every move

• Ends with a short mobility and stretch session

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Day 7 – Stretch & Reflect

🎯 A calm close to the week—release tension, reflect on how far you’ve come

• Full-body foam rolling or guided stretch 

• Optional 1-round mini core circuit (planks, glute bridges, side planks)

• Reflect with your assistant: “What felt better this week—energy, soreness, strength?”