01
Chair Squats or Wall Sit
Quads & Glutes
Sit back into the chair like sitting on a low couch.
Sets & repetitions
3 sets × 10-12 reps (or 30s sit)
Rest between sets
60s
THE MOVEMENT COORDINATE
Training for life.
Strength, confidence, and capacity — wherever you start. Free starter plans for anyone training on their own.
OUR RECOMMENDATION
Train with a local professional.
Whenever you can, work with a qualified personal trainer, strength coach, gym, or coached group fitness studio. Live coaching, form feedback, and accountability make a real difference.
Already have a trainer or coached classes? Follow your coach's program. These plans aren't designed to be added on top of it.
Training on your own? These plans are a starting point to build baseline strength and confidence until you're ready to work with a professional.
Nominate your trainer or gym →Choose your setting
3 settings · 2 programs each
How A and B work
Two different full-body workouts you alternate, with a rest day between sessions. Week 1: A · B · A. Week 2: B · A · B.
Workout A
Squats, push-ups, bridges, and upper-back work — the foundation of lower- and upper-body strength.
Workout B
Lunges, shoulders, single-leg work, hip hinges, and core stability — balance and the back of the body.
Beginner / Zero Equipment
Bodyweight Muscle-Shield Full Body (A)
2-3x / week (25-30 mins)
WARM UP
3 mins light marching in place + arm circles + leg swings.
EFFORT
Controlled movement, with a few repetitions left in reserve. Adjust resistance to your energy and experience.
PROGRESSION
Build repetitions first. At the top of the range with clean form, consider a small increase in resistance.
02
Incline Push-Ups (Desk or Wall)
Chest & Triceps
A higher incline reduces the resistance. Use a stable surface.
Sets & repetitions
3 sets × 8-12 reps
Rest between sets
60s
03
Glute Bridges (On Floor)
Glutes & Hamstrings
Squeeze glutes at the top for 2 seconds.
Sets & repetitions
3 sets × 12-15 reps
Rest between sets
45s
04
Doorway Iso-Rows or Prone Y-T-Raises
Upper Back & Posture
Pinch shoulder blades together with controlled movement.
Sets & repetitions
3 sets × 12 reps
Rest between sets
45s
05
Standing Dead Bug or Bird-Dog
Core & Balance
Keep lower back stable and move under control.
Sets & repetitions
2 sets × 10 reps/side
Rest between sets
45s
Your class counts, too.
Functional fitness, boxing, conditioning, and coached group classes are real training. If your coach already programs your week, stick with their plan.
Meet today’s energy.
Consistency matters more than a personal record. Rest when needed. If you feel dizzy, faint, or have unusual pain, stop exercising and speak with your clinical team rather than pushing through.