You get 7 written workouts in a pdf file. Links to the follow-along videos are inside the pdf.

You only need 7 minutes per day.

None. This program is completely equipment-free and can be done anywhere you feel comfortable. That said, you are welcome to add weights or resistance bands to any of the exercises.

This program is gentle and beginner-friendly, with low-impact movements to minimize strain on your joints. If an exercise feels uncomfortable, there are modifications included so you can adjust to a level that feels good for your body. However, it’s always best to consult with your doctor before starting any new exercise program if you have concerns about joint pain.

If you’re already exercising, you may find this plan too easy. That said, you’re welcome to use this program on recovery days, as a midday break, or when you’re not feeling up to your usual workout.

Yes. You have shoulder raises on Day 2 and Day 5, for example. By repeating exercises, you’ll notice progress, such as increased strength, endurance, and better range of motion. Repetition helps you improve form and build confidence.

This program focuses on helping you build healthy habits, feel stronger, and move better. Any weight changes depend on factors like diet, consistency, and individual genetics.

Absolutely! You can repeat the plan or use it as a base to progress further by adding dumbbells or doing multiple sets. Repeating the plan will improve your metabolism, strength, and balance. Over time, you’ll notice even greater improvements.