Weekly Training Plan

Day	Focus	Duration	Main Goal
Day 1	Full-body strength + moderate cardio	45-60 min	Strength, muscle mass, bone health, endurance
Day 2	Intervals + steady cardio	45-60 min	Cardiovascular fitness
Day 3	Strength + mobility/balance	~60 min	Strength, flexibility, fall prevention
Day 4	Low-impact intervals or moderate cardio	25-30 min	Aerobic capacity, conditioning
Day 5	Full-body strength	45-60 min	Functional strength
Day 6	Longer intervals or Zone 2 cardio	30-40 min	VO2 max / cardiovascular health
Day 7	Active recovery	35-50 min	Recovery, mobility, relaxation

Choose one

Cardio Options

For moderate cardio, the pace should feel like: "I'm working, but I can still talk."

Brisk walking Stationary bike Outdoor cycling Swimming Elliptical Slow jogging Treadmill walking Water aerobics

Overview

Weekly Plan

Day 1 Full-body strength + moderate cardio 45-60 min Strength, muscle mass, bone health, endurance Day 2 Intervals + steady cardio 45-60 min Cardiovascular fitness Day 3 Strength + mobility/balance ~60 min Strength, flexibility, fall prevention Day 4 Low-impact intervals or moderate cardio 25-30 min Aerobic capacity, conditioning Day 5 Full-body strength 45-60 min Functional strength Day 6 Longer intervals or Zone 2 cardio 30-40 min VO2 max / cardiovascular health Day 7 Active recovery 35-50 min Recovery, mobility, relaxation

Day 1

Full-body Strength + Moderate Cardio

45-60 min

Warm-up

5-10 min easy walking, cycling, or elliptical.

Strength

1

Squat or Goblet Squat

3 x 10-12
2

Wall, Knee, or Regular Push-up

3 x 8-12
3

Single-arm Dumbbell Row

3 x 10-12 each side
4

Lying Dumbbell Leg Curl

3 x 10-12
5

Farmer's Walk

3 x 30 sec
6

Plank

3 x 20-30 sec

Cardio

20-25 min brisk walk, bike, swim, elliptical, or treadmill walk.

Day 2

Intervals + Steady Cardio

45-60 min

Warm-up

5-10 min at an easy pace.

8 rounds 20 sec faster effort

Between rounds 40 sec easy recovery

Finish 15-25 min easy cardio

Best choices: stationary bike, treadmill walk, elliptical, or swimming.

Day 3

Strength + Mobility/Balance

~60 min

Warm-up

5-10 min at an easy pace.

Strength

1

Glute Bridge

3 x 10-15
2

Dumbbell Chest Press

3 x 10-12
3

Step-ups

3 x 10 each leg
4

Curtsey Squat

3 x 8-10 each leg
5

Reverse Hyperextension

3 x 10-12
6

Dead Bug or Bird Dog

3 x 8-10 each side

Yoga

10-15 min gentle yoga.

Day 4

Low-impact Intervals or Moderate Cardio

25-30 min

Cardio

Choose brisk walking, cycling, swimming, elliptical, treadmill walking, or water aerobics.

Keep the pace comfortable and steady.

Day 5

Full-body Strength

45-60 min

Warm-up

5-10 min at an easy pace.

Strength

1

Lunges or Supported Split Squats

3 x 8-10 each leg
2

Overhead Dumbbell Press

3 x 10-12
3

Dumbbell Row or Lat Pulldown

3 x 10-12
4

Dumbbell Triceps Kickback

3 x 10-12
5

Side Plank

2-3 x 20 sec each side
6

Dead Hang

2-3 x 15-30 sec

Balance

Choose 2: single-leg balance, heel-to-toe walk, bird dog, or standing toe taps.

Day 6

Longer Intervals or Zone 2 Cardio

30-40 min

Option A

Gentle Intervals

3 min faster pace, then 3 min easy pace. Repeat 3-4 times.

Best choices: bike, elliptical, treadmill walk, or swimming.

Option B

Longer Easy Cardio

30-40 min steady walking, cycling, swimming, or elliptical.

Day 7

Active Recovery

35-50 min

Easy Movement

15-20 min gentle walk or light stretching.

Yoga

15-25 min gentle yoga focused on breathing, balance, and relaxation.

Cat-cow Child's pose Legs-up-the-wall Cobra Seated twist Cobbler's pose Tree pose

Keep in mind

Simple Rules

Start easy and focus on good form.
Add weight or time slowly.
Choose low-impact cardio if joints are sore.
Hard workouts should not happen every day.
Stop if there is chest pain, dizziness, sharp joint pain, or unusual shortness of breath.
A doctor's clearance is recommended before intense intervals, especially with heart, blood pressure, diabetes, bone, or joint concerns.

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