7‑Day Movement Plan (Beginner/Busy Weeks)
Warm up 5 minutes; use RPE 6–7/10 effort; prioritize form.
Day 1 — Full‑body strength
Session
3×: Squat (10), Push‑up (8), Row (12), Plank (30s)
Day 2 — Cardio + core
Session
30 min brisk walk or cycle; 3×: dead bug (10/side), side plank (20s/side)
Day 3 — Upper body
Session
3×: Incline push‑up (10), Band row (12), Overhead press (10), Bird‑dog (10/side)
Day 4 — Mobility + stretch
Session
Hip openers, hamstrings, thoracic rotations—20 min total
Day 5 — Lower body
Session
3×: Goblet squat (10), Split squat (8/side), Hip hinge (12), Calf raise (15)
Day 6 — Intervals
Session
10×: 1 min steady / 30s faster (walk, jog, bike). Finish with 5 min easy.
Day 7 — Active rest
Session
Easy 30–45 min walk, stretch, or play; gratitude journal 2 lines
Scale reps to ability; rest 60–90s between sets.