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BoostcampPNG

Low Intensity Full Body Workout

by Steffan Caine
1 athletes joined

Program Description

Easy routine for older people

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 21, 2025 03:54
  • Last Edited
    Jul 23, 2025 03:00

Summary

Experience a comprehensive 18-week journey with the Low Intensity Full Body Workout, designed for those looking to build strength and endurance at a manageable pace. Committing just three days a week, you'll engage in bodyweight exercises and resistance band movements that target all major muscle groups, ensuring a balanced approach to fitness. This program emphasizes proper form and gradual progression, making it perfect for beginners or anyone returning to exercise. Get ready to enhance your overall fitness while enjoying the flexibility of working out at home!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
83.3%
Abs
16.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit‑To‑Stand
3
8 reps
RPE 1
2
Incline Push‑Ups
3
8 reps
RPE 1
3
Resistance‑Band Row
3
8 reps
RPE 1
4
Standing Banded Hip Extension
2
12 reps
RPE 1
5
Front Raise
3
8 reps
RPE 1
6
Wall Angels
3
8 reps
RPE 1
Week 1
1 / 18 Weeks
Day 1
1
Sit‑To‑Stand
3 Sets
8 Reps
@1
2
Incline Push‑Ups
3 Sets
8 Reps
@1
3
Resistance‑Band Row
3 Sets
8 Reps
@1
4
Standing Banded Hip Extension
2 Sets
12 Reps
@1
5
Front Raise
3 Sets
8 Reps
@1
6
Wall Angels
3 Sets
8 Reps
@1
Day 2
1
Sit‑To‑Stand
3 Sets
8 Reps
@1
2
Incline Push‑Ups
3 Sets
8 Reps
@1
3
Resistance‑Band Row
3 Sets
8 Reps
@1
4
Standing Banded Hip Extension
2 Sets
12 Reps
@1
5
Front Raise
3 Sets
8 Reps
@1
6
Wall Angels
3 Sets
8 Reps
@1
Day 3
1
Sit‑To‑Stand
3 Sets
8 Reps
@1
2
Incline Push‑Ups
3 Sets
8 Reps
@1
3
Resistance‑Band Row
3 Sets
8 Reps
@1
4
Standing Banded Hip Extension
2 Sets
12 Reps
@1
5
Front Raise
3 Sets
8 Reps
@1
6
Wall Angels
3 Sets
8 Reps
@1