Gammy’s gym plan

Three months of Mon/Wed/Fri workouts.

Thirty-nine simple 30-minute gym sessions from Wed, Jul 22 through Mon, Oct 19. Every workout is a little different, with gentle strength, track walking, and arthritis-friendly choices.

Show next workout Print the full plan

39workouts

Monday, Wednesday, Friday for 3 months. Rest whenever needed. Easy counts.

Next workout

Finding the next workout…

The calendar below will highlight what is next.

Go to workout

Mon/Wed/FriThree gym days each week, already dated.

30 minutes5 min warm up, 18 min strength, 7 min finish.

4–6 lapsSix laps is one mile at her gym.

Easy weightsLight machines, rails, walls, benches, no heavy lifting.

Calendar

Wed, Jul 22 • Week 1Full body basics Fri, Jul 24 • Week 1Legs + balance Mon, Jul 27 • Week 1Upper body + posture Wed, Jul 29 • Week 2Walk + strength mix Fri, Jul 31 • Week 2Machine day Mon, Aug 3 • Week 2Balance + core Wed, Aug 5 • Week 3Arms + easy legs Fri, Aug 7 • Week 3Posture walk day Mon, Aug 10 • Week 3Gentle circuit Wed, Aug 12 • Week 4Full body basics Fri, Aug 14 • Week 4Legs + balance Mon, Aug 17 • Week 4Upper body + posture Wed, Aug 19 • Week 5Walk + strength mix Fri, Aug 21 • Week 5Machine day Mon, Aug 24 • Week 5Balance + core Wed, Aug 26 • Week 6Arms + easy legs Fri, Aug 28 • Week 6Posture walk day Mon, Aug 31 • Week 6Gentle circuit Wed, Sep 2 • Week 7Full body basics Fri, Sep 4 • Week 7Legs + balance Mon, Sep 7 • Week 7Upper body + posture Wed, Sep 9 • Week 8Walk + strength mix Fri, Sep 11 • Week 8Machine day Mon, Sep 14 • Week 8Balance + core Wed, Sep 16 • Week 9Arms + easy legs Fri, Sep 18 • Week 9Posture walk day Mon, Sep 21 • Week 9Gentle circuit Wed, Sep 23 • Week 10Full body basics Fri, Sep 25 • Week 10Legs + balance Mon, Sep 28 • Week 10Upper body + posture Wed, Sep 30 • Week 11Walk + strength mix Fri, Oct 2 • Week 11Machine day Mon, Oct 5 • Week 11Balance + core Wed, Oct 7 • Week 12Arms + easy legs Fri, Oct 9 • Week 12Posture walk day Mon, Oct 12 • Week 12Gentle circuit Wed, Oct 14 • Week 13Full body basics Fri, Oct 16 • Week 13Legs + balance Mon, Oct 19 • Week 13Upper body + posture

Workout details

Wed, Jul 22 • Week 1

Wednesday: Full body basics

Gentle full-body strength

Workout 1

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Sit-to-stand from bench — 2 sets of 8
Wall push-ups — 2 sets of 8
Seated cable or band row, very light — 2 sets of 10
Standing calf raises holding rail — 2 sets of 10
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Jul 24 • Week 1

Friday: Legs + balance

Keep legs strong without heavy lifting

Workout 2

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Low step-ups holding rail — 2 sets of 6 each leg
Seated leg extension machine, very light — 2 sets of 10
Supported side steps — 2 sets of 8 each way
Seated hamstring curl machine, very light — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Jul 27 • Week 1

Monday: Upper body + posture

Back, shoulders, arms, and posture

Workout 3

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Seated chest press machine, very light — 2 sets of 8
Seated row machine, very light — 2 sets of 10
Biceps curl with 1–3 lb dumbbells or no weight — 2 sets of 8
Counter plank — 2 holds of 10–20 seconds
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Jul 29 • Week 2

Wednesday: Walk + strength mix

A little movement after every exercise

Workout 4

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Chair squat to comfortable depth — 2 sets of 6
Incline push-ups on a high bench or wall — 2 sets of 8
Seated shoulder press, no weight or 1 lb — 2 sets of 8
Standing hip abduction holding rail — 2 sets of 8 each side
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Jul 31 • Week 2

Friday: Machine day

Supported strength with simple machines

Workout 5

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Leg press, very light and short range — 2 sets of 8
Lat pulldown, very light — 2 sets of 10
Seated chest press, very light — 2 sets of 8
Seated calf press or standing calf raise — 2 sets of 10
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Aug 3 • Week 2

Monday: Balance + core

Stability without floor work

Workout 6

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Supported heel-to-toe stance near rail — 2 holds each side
Seated knee lifts — 2 sets of 8 each side
Pallof press with light cable/band — 2 sets of 8 each side
Sit-to-stand from bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Aug 5 • Week 3

Wednesday: Arms + easy legs

Light arms and comfortable lower body

Workout 7

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Seated row, very light — 2 sets of 10
Triceps pressdown with light cable/band — 2 sets of 8
Seated leg curl, very light — 2 sets of 10
Supported mini-squat to a bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Aug 7 • Week 3

Friday: Posture walk day

Posture, light strength, and more walking

Workout 8

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Wall angels or wall slides — 2 sets of 6
Band pull-aparts or machine rear delt, very light — 2 sets of 8
Farmer carry with very light dumbbells — 2 short walks
Supported calf raises — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Aug 10 • Week 3

Monday: Gentle circuit

Easy confidence-building gym circuit

Workout 9

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Sit-to-stand — 2 sets of 8
Machine row — 2 sets of 10
Standing hip extension holding rail — 2 sets of 8 each side
Wall push-ups — 2 sets of 8
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Aug 12 • Week 4

Wednesday: Full body basics

Gentle full-body strength

Workout 10

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Sit-to-stand from bench — 2 sets of 8
Wall push-ups — 2 sets of 8
Seated cable or band row, very light — 2 sets of 10
Standing calf raises holding rail — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Aug 14 • Week 4

Friday: Legs + balance

Keep legs strong without heavy lifting

Workout 11

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Low step-ups holding rail — 2 sets of 6 each leg
Seated leg extension machine, very light — 2 sets of 10
Supported side steps — 2 sets of 8 each way
Seated hamstring curl machine, very light — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Aug 17 • Week 4

Monday: Upper body + posture

Back, shoulders, arms, and posture

Workout 12

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Seated chest press machine, very light — 2 sets of 8
Seated row machine, very light — 2 sets of 10
Biceps curl with 1–3 lb dumbbells or no weight — 2 sets of 8
Counter plank — 2 holds of 10–20 seconds
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Aug 19 • Week 5

Wednesday: Walk + strength mix

A little movement after every exercise

Workout 13

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Chair squat to comfortable depth — 2 sets of 6
Incline push-ups on a high bench or wall — 2 sets of 8
Seated shoulder press, no weight or 1 lb — 2 sets of 8
Standing hip abduction holding rail — 2 sets of 8 each side
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Aug 21 • Week 5

Friday: Machine day

Supported strength with simple machines

Workout 14

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Leg press, very light and short range — 2 sets of 8
Lat pulldown, very light — 2 sets of 10
Seated chest press, very light — 2 sets of 8
Seated calf press or standing calf raise — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Aug 24 • Week 5

Monday: Balance + core

Stability without floor work

Workout 15

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Supported heel-to-toe stance near rail — 2 holds each side
Seated knee lifts — 2 sets of 8 each side
Pallof press with light cable/band — 2 sets of 8 each side
Sit-to-stand from bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Aug 26 • Week 6

Wednesday: Arms + easy legs

Light arms and comfortable lower body

Workout 16

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Seated row, very light — 2 sets of 10
Triceps pressdown with light cable/band — 2 sets of 8
Seated leg curl, very light — 2 sets of 10
Supported mini-squat to a bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Aug 28 • Week 6

Friday: Posture walk day

Posture, light strength, and more walking

Workout 17

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Wall angels or wall slides — 2 sets of 6
Band pull-aparts or machine rear delt, very light — 2 sets of 8
Farmer carry with very light dumbbells — 2 short walks
Supported calf raises — 2 sets of 10
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Aug 31 • Week 6

Monday: Gentle circuit

Easy confidence-building gym circuit

Workout 18

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Sit-to-stand — 2 sets of 8
Machine row — 2 sets of 10
Standing hip extension holding rail — 2 sets of 8 each side
Wall push-ups — 2 sets of 8
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Sep 2 • Week 7

Wednesday: Full body basics

Gentle full-body strength

Workout 19

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Sit-to-stand from bench — 2 sets of 8
Wall push-ups — 2 sets of 8
Seated cable or band row, very light — 2 sets of 10
Standing calf raises holding rail — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Sep 4 • Week 7

Friday: Legs + balance

Keep legs strong without heavy lifting

Workout 20

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Low step-ups holding rail — 2 sets of 6 each leg
Seated leg extension machine, very light — 2 sets of 10
Supported side steps — 2 sets of 8 each way
Seated hamstring curl machine, very light — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Sep 7 • Week 7

Monday: Upper body + posture

Back, shoulders, arms, and posture

Workout 21

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Seated chest press machine, very light — 2 sets of 8
Seated row machine, very light — 2 sets of 10
Biceps curl with 1–3 lb dumbbells or no weight — 2 sets of 8
Counter plank — 2 holds of 10–20 seconds
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Sep 9 • Week 8

Wednesday: Walk + strength mix

A little movement after every exercise

Workout 22

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Chair squat to comfortable depth — 2 sets of 6
Incline push-ups on a high bench or wall — 2 sets of 8
Seated shoulder press, no weight or 1 lb — 2 sets of 8
Standing hip abduction holding rail — 2 sets of 8 each side
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Sep 11 • Week 8

Friday: Machine day

Supported strength with simple machines

Workout 23

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Leg press, very light and short range — 2 sets of 8
Lat pulldown, very light — 2 sets of 10
Seated chest press, very light — 2 sets of 8
Seated calf press or standing calf raise — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Sep 14 • Week 8

Monday: Balance + core

Stability without floor work

Workout 24

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Supported heel-to-toe stance near rail — 2 holds each side
Seated knee lifts — 2 sets of 8 each side
Pallof press with light cable/band — 2 sets of 8 each side
Sit-to-stand from bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Sep 16 • Week 9

Wednesday: Arms + easy legs

Light arms and comfortable lower body

Workout 25

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Seated row, very light — 2 sets of 10
Triceps pressdown with light cable/band — 2 sets of 8
Seated leg curl, very light — 2 sets of 10
Supported mini-squat to a bench — 2 sets of 6
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Sep 18 • Week 9

Friday: Posture walk day

Posture, light strength, and more walking

Workout 26

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Wall angels or wall slides — 2 sets of 6
Band pull-aparts or machine rear delt, very light — 2 sets of 8
Farmer carry with very light dumbbells — 2 short walks
Supported calf raises — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Sep 21 • Week 9

Monday: Gentle circuit

Easy confidence-building gym circuit

Workout 27

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Sit-to-stand — 2 sets of 8
Machine row — 2 sets of 10
Standing hip extension holding rail — 2 sets of 8 each side
Wall push-ups — 2 sets of 8
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Sep 23 • Week 10

Wednesday: Full body basics

Gentle full-body strength

Workout 28

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Sit-to-stand from bench — 2 sets of 8
Wall push-ups — 2 sets of 8
Seated cable or band row, very light — 2 sets of 10
Standing calf raises holding rail — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Sep 25 • Week 10

Friday: Legs + balance

Keep legs strong without heavy lifting

Workout 29

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Low step-ups holding rail — 2 sets of 6 each leg
Seated leg extension machine, very light — 2 sets of 10
Supported side steps — 2 sets of 8 each way
Seated hamstring curl machine, very light — 2 sets of 10
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Sep 28 • Week 10

Monday: Upper body + posture

Back, shoulders, arms, and posture

Workout 30

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Seated chest press machine, very light — 2 sets of 8
Seated row machine, very light — 2 sets of 10
Biceps curl with 1–3 lb dumbbells or no weight — 2 sets of 8
Counter plank — 2 holds of 10–20 seconds
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Sep 30 • Week 11

Wednesday: Walk + strength mix

A little movement after every exercise

Workout 31

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Chair squat to comfortable depth — 2 sets of 6
Incline push-ups on a high bench or wall — 2 sets of 8
Seated shoulder press, no weight or 1 lb — 2 sets of 8
Standing hip abduction holding rail — 2 sets of 8 each side
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Oct 2 • Week 11

Friday: Machine day

Supported strength with simple machines

Workout 32

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Leg press, very light and short range — 2 sets of 8
Lat pulldown, very light — 2 sets of 10
Seated chest press, very light — 2 sets of 8
Seated calf press or standing calf raise — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Oct 5 • Week 11

Monday: Balance + core

Stability without floor work

Workout 33

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Supported heel-to-toe stance near rail — 2 holds each side
Seated knee lifts — 2 sets of 8 each side
Pallof press with light cable/band — 2 sets of 8 each side
Sit-to-stand from bench — 2 sets of 6
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Wed, Oct 7 • Week 12

Wednesday: Arms + easy legs

Light arms and comfortable lower body

Workout 34

Warm up — 5 min

Walk 1 lap, rest, then walk 1 lap
Gentle neck turns — 3 each side
Wall push-up practice — 5 easy reps

Strength circuit — 18 min

Seated row, very light — 2 sets of 10
Triceps pressdown with light cable/band — 2 sets of 8
Seated leg curl, very light — 2 sets of 10
Supported mini-squat to a bench — 2 sets of 6
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1 lap easy, rest, then 1 lap easy
Gentle neck turns — 3 each way
Ankle circles — 5 each way

Fri, Oct 9 • Week 12

Friday: Posture walk day

Posture, light strength, and more walking

Workout 35

Warm up — 5 min

Walk 2 easy laps
Seated knee lifts — 8 each side
Standing tall breaths — 3 slow breaths

Strength circuit — 18 min

Wall angels or wall slides — 2 sets of 6
Band pull-aparts or machine rear delt, very light — 2 sets of 8
Farmer carry with very light dumbbells — 2 short walks
Supported calf raises — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 comfortable laps
Gentle quad/hip stretch only if it feels good
Shake out hands and shoulders

Mon, Oct 12 • Week 12

Monday: Gentle circuit

Easy confidence-building gym circuit

Workout 36

Warm up — 5 min

Walk 2 easy laps
Ankle circles while seated — 5 each way
Very small side steps near a rail — 6 each way

Strength circuit — 18 min

Sit-to-stand — 2 sets of 8
Machine row — 2 sets of 10
Standing hip extension holding rail — 2 sets of 8 each side
Wall push-ups — 2 sets of 8
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Doorway chest stretch — 20 seconds
Three slow breaths before leaving

Wed, Oct 14 • Week 13

Wednesday: Full body basics

Gentle full-body strength

Workout 37

Warm up — 5 min

Walk 2 easy laps around the track
Shoulder rolls — 5 forward and 5 back
Sit-to-stand from a bench — 5 slow reps

Strength circuit — 18 min

Sit-to-stand from bench — 2 sets of 8
Wall push-ups — 2 sets of 8
Seated cable or band row, very light — 2 sets of 10
Standing calf raises holding rail — 2 sets of 10
After every 2 exercises: walk ½ lap

Finish — 7 min

Walk 2 comfortable laps
Gentle chest stretch against wall — 20 seconds
Gentle calf stretch — 20 seconds each side

Fri, Oct 16 • Week 13

Friday: Legs + balance

Keep legs strong without heavy lifting

Workout 38

Warm up — 5 min

Walk 1 easy lap, then 1 slightly quicker lap
Hold a rail: gentle marching — 10 steps
Open and close hands — 10 reps

Strength circuit — 18 min

Low step-ups holding rail — 2 sets of 6 each leg
Seated leg extension machine, very light — 2 sets of 10
Supported side steps — 2 sets of 8 each way
Seated hamstring curl machine, very light — 2 sets of 10
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 1–2 comfortable laps
Practice standing tall near a rail — 3 slow breaths
Gentle shoulder stretch — 20 seconds each side

Mon, Oct 19 • Week 13

Monday: Upper body + posture

Back, shoulders, arms, and posture

Workout 39

Warm up — 5 min

Walk 2 easy laps
Shoulder blade squeezes — 8 slow reps
Hold a rail: heel raises — 8 reps

Strength circuit — 18 min

Seated chest press machine, very light — 2 sets of 8
Seated row machine, very light — 2 sets of 10
Biceps curl with 1–3 lb dumbbells or no weight — 2 sets of 8
Counter plank — 2 holds of 10–20 seconds
After each set: walk ½ lap, slow and steady

Finish — 7 min

Walk 2 slow laps
Seated hamstring stretch — 20 seconds each side
Slow hand/finger open-close — 10 reps

Rules for a good workout

Move slowly. Nothing should feel sharp, pinchy, or scary.
Use rails, benches, or machines for support whenever helpful.
Choose a weight that feels easy enough to leave 3–4 reps “in the tank.”
If arthritis is flared up, walk only and skip strength that day.
Six laps equals one mile. Most days include 4–6 total laps.