The best work out I ever learned was from a physical therapy person. Works exceptionally well for dressage. You need a large foam roll that you can balance on your back on. Then use free weights for various exercises. Your core does tons of work. You start with feet planted on floor while working with weights in your hands then move on to lifting one leg at a time. Eventually, could balance with both legs off ground. The foam roll was gentle on my back as well. It is best to start with someone spotting you. Get a good trainer to get you to the point where you aren’t wobbling all over the place and knows where to start and goals to work towards.
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This is going to sound nuts, but try chatgpt.
I will add a qualifier - I’m confident in the gym, with a good knowledge of fitness programs and strength training, and what would work for me, but a basic knowledge should allow you to do the same.
I gave chatgpt my basics (weight, body fat percentage, fitness levels with my 1 rep maxes bc that was what I was going for, any injuries or issues I needed to work around), my goals, my time frame available for training, and what I had in my home gym. You could tell it you have access to a planet fitness and that would work.
It built me a 5 day weight split, which is what I wanted for myself, with a cardio suggestion as well. I then did an inbody scan and provided chatgpt with that, and it provided me my nutrition goals (which lined up with what I did manually to double check). It made sure I was fueling my body enough to do my training safely, but also hit my weight loss goals.
I’m one month in, and seeing a noticeable increase in strength, energy, and my measurements have changed in a steady and sustainable way.
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are you a tik toker?? Because I keep seeing this add pop up there 
(kidding. I could try it!)
Hahaha no! I am a regular person that does zero influencing activities. Happy to help you with your prompts (for a low cost of my ebook…$0)
I love her programs! Just did one of her Fuel workouts this morning. I never knew weight training could be so much fun.
@Bay_Toby I am on week two of Crossfit! I love it. Also. Its killing me. I am NOT fit. But I;m hoping I will be…
I couldn’t finish today’s workout. My legs could lunge no more! I don’t know if I can make it down the stairs after work today. I might just have to stay at my desk overnight…
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