My Daily Health Co

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Monday – Full-Body Bodyweight A (about 25 min)

• 5 min easy warm-up walk or march in place
• Squats: 2 sets × 10 reps
• Push-ups (incline on a counter or sturdy table is fine): 2 sets × 6–8 reps
• Glute bridges: 2 sets × 12 reps
• Plank: 2 × 20 seconds
• Rest 45–60 seconds between sets

Tuesday – Walk (20–30 min)

• Brisk-but-conversational pace, outdoors or indoors

Wednesday – Full-Body Bodyweight B (about 25 min)

• 5 min warm-up
• Reverse lunges: 2 sets × 8 reps per leg (hold a wall or chair for balance if needed)
• Bird-dogs: 2 sets × 8 reps per side
• Incline push-ups: 2 sets × 8 reps
• Squats: 2 sets × 12 reps
• Rest 45–60 seconds between sets

Thursday – Rest & Stretch (10–15 min)

• Gentle stretches for hips, hamstrings, chest, and shoulders: hold each 20–30 seconds
• Optional easy 10-minute stroll

Friday – Full-Body Bodyweight C (about 30 min)

• 5 min warm-up
• Squats: 3 sets × 10 reps
• Glute bridges: 3 sets × 12 reps
• Push-ups (incline or floor): 3 sets × 6 reps
• Bird-dogs: 3 sets × 8 per side
• Plank: 3 × 20–30 seconds
• Walking lunges or reverse lunges: 2 sets × 6 per leg

Saturday – Active Walk (30–40 min)

• Easy to moderate pace. Invite a friend, or try a new route.

Sunday – Rest & Stretch

• Full rest, or 10 min of light stretching and deep breathing

• Start where you are. Fewer reps with good form beat more reps with poor form.
• Stop if you feel sharp pain, dizziness, or anything unusual.
• Sip water before and after workouts.
• Add a rep or a few seconds when a workout feels easy, and only when you’re ready.
• Schedule workouts like appointments, and swap days around as life requires.
• Sleep and rest are part of the plan.