gentle
Complete Beginner Program — First Session
The helpful workout is one you actually do — starting somewhere, however gently, is everything.
20 min · Kit: Nothing
The session
- 15 min: Walk in place; breathe; check in with body
- 23×8 Chair squats (sit and stand slowly)
- 33×8 each Side leg raises (standing, hold chair)
- 43×8 Wall push-ups
- 53×10 Seated marches
- 65 min walking cool-down
Worth knowing
- The first session is about showing up; the second is about coming back
- Every number above is a maximum — less is completely fine
- Notice how you feel — a log of "felt good" is worth writing
