This simple, effective program is designed to help you build strength, support bone health, and improve overall energy—without spending hours in the gym. Just 15 to 20 minutes a day, and you are well on your way! Remember to move with control, focus on form, and rest as needed.
Workout #1
Warm-Up
90/90 – 1 set, 10 reps per side
Wall Circles – 1 set, 5 reps (slow and controlled)
Strength Training
Dumbbell Walking Lunge or Cossack Squat – 3 sets, 12 reps
Single Arm Crossbody Skull Crusher (floor or bench) – 3 sets, 10 reps each arm
Deadbug – 3 sets, 10 reps each side
Workout #2
Warm-Up
Open the Book – 1 set, 5 reps per side
Bird Dog – 1 set, 5 reps per side
Strength Training
Dumbbell Chest Press – 3 sets, 10 reps
Dumbbell Shoulder Press – 3 sets, 10 reps
Russian Twists with Band – 3 sets, 10 reps per side
Workout #3
Warm-Up
Open the Book – 1 set, 5 reps per side
90/90 – 1 set, 5 reps per side
Strength Training
Step-Ups – 3 sets, 10 reps per leg
Single Arm Dumbbell Row – 3 sets, 10 reps per arm
Banded Plank Walk – 3 sets, 5 steps per side
Workout #4
Warm-Up
Open the Book – 1 set, 5 reps per side
90/90 – 1 set, 5 reps per side
Strength Training
Knee Push-Ups – 3 sets, 10 reps
Dumbbell Curls – 3 sets, 10 reps
Reverse Crunch – 3 sets, 10 reps
Workout #5
Warm-Up
Open the Book – 1 set, 5 reps per side
90/90 – 1 set, 5 reps per side
Strength Training
Stationary Lunge or Goblet Squat – 3 sets, 10 reps per leg
Dumbbell Pullover – 3 sets, 10 reps
Side Plank – 3 sets, 15 seconds per side
Workout #6
Warm-Up
Open the Book – 1 set, 5 reps per side
90/90 – 1 set, 5 reps per side
Strength Training
Dumbbell Alternating Skull Crushers – 3 sets, 10 reps per arm
Seated Single Arm Arnold Press – 3 sets, 10 reps per arm
Perfect Sit-Up – 3 sets, 10 reps
Tips for Success
Start with light weights and focus on proper form
Rest about 60 seconds between sets
Progress gradually by increasing weight or reps
Stay consistent—2–3 sessions per week is enough to see results
Fuel your body with enough protein to support muscle and bone health