A 2-week plan to get you started

### **Week 1** | **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 | --- ## **Nutrition Pairings: Energizing Your Mornings** Pair these exercises with **simple, nutritious breakfasts** for optimal energy: ✔ **Protein Boost:** Scrambled eggs with spinach & whole wheat toast ✔ **Fiber & Hydration:** Oatmeal with flaxseeds + a glass of water ✔ **Heart-Healthy Fats:** Greek yogurt with walnuts & berries ✔ **Quick Start:** Banana & almond butter for a light, energizing snack --- ## **Engagement & Motivation** 💡 *Turn this into a personal challenge!* Keep track of your daily progress using this **simple tracker**: ### **Printable Progress Tracker** | **Day** | **Exercise** | **Completed? ✅** | **Notes** | |-------------|---------------------------|------------------|----------| | Monday | Deep Breathing & Arm Circles | ❍ / ✅ | | | Tuesday | Knee Lifts | ❍ / ✅ | | | Wednesday | Ankle Rotations | ❍ / ✅ | | | Thursday | Cat-Cow Stretch | ❍ / ✅ | | | Friday | Shoulder Rolls | ❍ / ✅ | | | Saturday | Leg Slides | ❍ / ✅ | | | Sunday | Gentle Spinal Twist | ❍ / ✅ | | 💬 **Share your progress!** Comment below: Did you feel more energized this week? --- ### **Next Steps** 🌟 Try this plan for **two weeks**, then slowly add more movement—like chair yoga or light resistance training. 📌 **Bookmark this post** or print the tracker for easy reference! Would you like me to help create **graphics, a downloadable PDF, or video content ideas** to further enhance this post? Let me know how you'd like to elevate it for your **Cutt360** readers! 🚀