I want to start gently.
Use the core, mobility and stability plan. Start with its first session and choose positions you can enter and leave comfortably.
Strong Foundations ↗STRONGER AFTER 50 / FREE FIRST WEEK
Two workouts.
Lunch handled.
If getting back into a routine feels like a project, start with two appointments on your calendar and two lunches in your fridge. I’m Carroll Chrisman. This is where I’d start with you at home.
Choose my workout ↓01 / PICK YOUR START
What feels manageable today?
I’m ready for strength work.
Use the beginner bodyweight plan for workouts A and B. Each exercise has an easier option and each week gives you a next step.
Bodyweight plan ↗02 / A WEEK TO TRY
Your first seven days.
Try workout A
Choose a starting plan below. Read the easier options, then complete its first session at a comfortable pace.
Put lunch on the calendar
Pick a meal you already enjoy. Write down a protein, a vegetable and a grain or potato. Check what you have before shopping.
Make room for a walk
Choose a familiar route and a pace that lets you talk. Pick a shorter route if you are still tired from Monday.
Try workout B
Return to the same plan for session B. Write down one exercise that felt comfortable and one you want to practice.
Prep two lunches
For a quick option, portion cooked chicken or rinsed beans, microwave rice and steamed frozen vegetables into two bowls. Add salsa when serving. Refrigerate promptly.
Repeat what worked
Choose your next two training days and one meal worth repeating. Use the weekly progression in your chosen workout plan.
03 / IN THE KITCHEN
Want next week’s grocery list?
Use a free seven-day menu, or get CK’s $19 digital recipe collection with 20 kitchen-tested recipes, four weekly rotations and shopping lists.