Equipment: Light dumbbells (1–5 lb) Format: Move slowly, breathe steadily, no pushing into pain.

1. Warm-Up (1–2 minutes) — No Weights

30 seconds each

• Shoulder rolls (forward/backward)

• March in place (small steps)

• Gentle torso twist (keep it tiny and pain-free)

Main Routine (6–8 minutes)

1. Seated Dumbbell Chest Press — 1 minute

• 8–12 slow reps

• Rest 10–15 seconds

• Keep shoulders low and relaxed.

2. Supported Dumbbell Hip Hinge / Mini Deadlift — 1 minute

• 6–10 slow reps

• Rest 10–20 seconds

• Stop at knee height; no deep bending.

3. Seated Bicep Curls — 1 minute

• 8–12 reps

• Alternate arms if that’s easier.

• Relax your grip often.

4. Dumbbell Side Raise (very light) — 1 minute

Optional but helpful

• Lift arms only to ~45 degrees

• 6–10 reps

• Great for posture but adjust if shoulders complain.

5. Seated Overhead Press (very light) — 1 minute

If overhead is uncomfortable → skip and I’ll replace it.

• 6–10 slow presses

• Keep the movement small; elbows never lock.

6. Supported Calf Raise (no weights or light weights) — 1 minute

• Stand holding a chair

• Raise heels up and down slowly

• 10–15 gentle reps

• Helps with circulation and foot/ankle support

Cool Down (1–2 minutes)

• Chest stretch at a wall — 20–30 seconds

• Neck stretch (ear to shoulder) — 10–15 seconds each side

• Slow breathing — 3–4 breaths

✔️ Total Time: 5–10 minutes

Short, strength-focused, low-impact — ideal for daily or every-other-day use.