The 30-Day Standing Strength Challenge
For women over 50 who want to get stronger without jumping, kneeling, or getting down on the floor. Every workout is already free on my channel. All you need is the calendar.
Scan to play all 25
workouts in order
One page on the fridge
The whole program fits on a single sheet of paper. Each day has a square you point your phone camera at, and the workout plays.
Print the calendar
One page, thirty days. Put it somewhere you will see it every morning.
Scan the day
Point your phone camera at the square for the day you are on. Tap the link. The workout starts.
Tick the box
Mark it done and come back tomorrow. That is the whole system.
This is the whole thing
One page. Thirty numbered days, each with a QR code and the workout name. Print it, put it on the fridge, and every morning you scan the day you are on.
Prefer to keep it on a screen? The same calendar works on a tablet or a smart TV. Tap the day and it plays.
Thirty days, built to be finished
Twenty-two workouts, four easy days, and four full rest days. Most workouts are between ten and twenty minutes. The longest is on the final day, and that is on purpose.
Everything is standing or low impact. No jumping. Almost no floor work. Where equipment is used it is light dumbbells, a resistance band, or a weighted bar, and a broomstick will stand in for the bar if you do not have one.
Day 1 and Day 29 are deliberately the same workout. Do it at the start, then do it again four weeks later, and notice what changed.
A note on safety
This program is designed to be gentle, but you know your body and your history better than I do. Check with your doctor before beginning any new exercise program, especially if you are managing a condition, recovering from an injury or surgery, or have not exercised in a while.
Move at your own pace. Every workout can be made easier, and I show modifications as I go. If something hurts, stop.