a look at what’s possible
a three-move circuit, done at home
chair sit-to-stands, wall push-ups and marching in place make up a short circuit you can do in your living room.
illustrative preview
walks and rest days built in
circuit days alternate with easy walks and full rest days, so the week stays gentle and sustainable.
illustrative previewA gentle, no-equipment weekly home workout plan for beginners: a short three-move circuit (chair sit-to-stands, wall push-ups, march in place) on circuit days, walks on walk days, full rest on rest days. Includes a Sunday evening check-in that asks which days got done, reacts to what happened, and adjusts the next week. Starts easy and only levels up when it feels easy.
what it'll do
before it starts, it'll ask: What should I call you? (Optional, used in check-ins) · Which days do you do the strength circuit? Short day names, comma separated. · Which days do you do a 20 to 30 minute walk? Short day names, comma separated. · Which days are full rest? Short day names, comma separated. · How would you describe your starting level? beginner, some experience, or returning after a break. · How many planned days a week counts as a good week for the streak? A number. · When should the Sunday check-in arrive? A 5-field cron, for example 0 18 * * 0 for Sunday 6pm. · Any notes for your coach (injuries to avoid, things you enjoy). Optional.
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