2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
CoreBeginnerIsolation
Bird Dog
On all fours, reach opposite arm and leg out.
Benefits
- Back health and stability
- Coordination
How to do it
- Back flat like a table
- Reach long, not high
- Pause 2 s each rep
Common mistakes
- Arching the back
- Hips rotating
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 45 s
- Reps in reserve
- 3
Alternatives
Programs that use it
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
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