2-week exercise program for beginners

Day Exercise Description Duration/Reps Monday Deep Breathing & Arm Circles Sit up slightly, breathe deeply, then do gentle arm circles. 3 min + 10 circles each arm Tuesday Knee Lifts Lie on back, lift knees one at a time toward chest. 10 reps each leg Wednesday Ankle Rotations While lying down, rotate ankles clockwise and counterclockwise. 10 rotations each ankle Thursday Cat-Cow Stretch On hands and knees, alternate between arching and rounding back. 10 reps Friday Shoulder Rolls Sit up slightly, roll shoulders backward and forward. 10 rolls each way Saturday Leg Slides Lie on back, slide one heel towards buttock then back. 10 reps each leg Sunday Gentle Spinal Twist Lie on back, knees bent, gently twist knees side to side. 10 twists each side Week 2 Day Exercise Description Duration/Reps Monday Deep Breathing & Arm Stretch Deep breath, then stretch arms overhead gently. 3 min + 10 stretches Tuesday Heel Lifts Lie on back, lift heels off the bed, lower slowly. 10 reps Wednesday Hip Marching Lie on back, lift one knee at a time in marching motion. 10 reps each leg Thursday Gentle Neck Rolls Sit or lie, slowly roll head side to side and front to back. 5 rolls each way Friday Chest Opener Stretch Clasp hands behind back, gently lift arms and open chest. 10 sec hold, 3 times Saturday Bedside Side Stretch Sit up slightly, stretch arm over head to side. 5 reps each side Sunday Relaxation & Deep Breathing Sit or lie, focus on slow breathing and relaxing muscles. 5 min