Free plan
The 2-Week Restart Plan
Six sessions over 2 weeks, about 30 minutes each. It works at home with nothing but a chair and a backpack, or in a gym with light dumbbells.
The 2 weeks
- Week 1. A on Monday, B on Wednesday, A on Friday. Finish every set with 3 good reps still in the tank.
- Week 2. B on Monday, A on Wednesday, B on Friday. Add 1 or 2 reps to each set, or a little more weight, if week 1 felt easy.
Session A
Warm up with 5 minutes of brisk walking or marching on the spot. Rest about 60 seconds between sets.
1. Squat to a chair or bench
3 sets of 8
Sit back, touch lightly, stand up tall.
2. Push-up on a kitchen counter or bench
3 sets of 6 to 10
Lower the surface when 10 feels easy.
3. Hip hinge with a backpack or dumbbell
3 sets of 10
Push your hips back, keep your back long.
4. Carry a bag or dumbbell in each hand
3 walks of 30 seconds
Walk tall, shoulders down.
Session B
Warm up with 5 minutes of brisk walking or marching on the spot. Rest about 60 seconds between sets.
1. Split squat holding a chair for balance
3 sets of 6 each leg
Short steps down, drive up through the front foot.
2. Row with a band, bag or dumbbell
3 sets of 10
Pull your elbow to your back pocket.
3. Glute bridge
3 sets of 12
Squeeze at the top for a slow count of 2.
4. Dead bug
3 sets of 6 each side
Low back stays heavy on the floor.
Three rules
- Mild effort and some muscle ache the next day are normal. Sharp pain means stop that move.
- Missed a session? Do the next one. Don't double up.
- Write down what you lifted. Week 2 is about beating week 1 by a little.
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