Pregnancy, first trimester: a short calm mobility session
A short calm mobility session for the first trimester. Only after the doctor who follows the pregnancy agrees.
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Workouts
Open exercise plans for the gym and home. The full video of each workout is a 10 euro yearly subscription.
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Balance: a slow 15-minute plan
Fifteen slow minutes of balance beside a support. Stop the plan if you feel dizzy.
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Neck and upper back: 8 easy morning minutes, no pain
Eight calm morning minutes for the neck and upper back. No pain and no yanking.
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A chair: a warm-up and one main move
A chair as the support: a short warm-up and one main move you can do cleanly.
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Very little floor space: a 20-minute session
Twenty minutes in a small room: what to keep beside you and which circuit to repeat twice.
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Bench press: how to use the station without blocking the floor
How to take the bench, set the safeties and leave the station so the floor can keep moving.
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For women: glutes without dumping the work into the lower back: three gym days
Three gym days for the glutes so the lower back does not take the work. Stance, angle, and when to stop.
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For men: a base of press, row and squat: three gym days
Three gym days: a press, a row and a squat. You see the work for each day and when to add a rep, not the load.
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Belly: a home circuit with no equipment
A no-equipment home circuit: four moves on a loop, so you move more often. It does not burn fat from the belly alone.
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Chest: 6 beginner bodyweight exercises
Six bodyweight chest exercises, from the wall to the floor. A first-month plan with no gym.
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