Day 1
Strength
- WARM UP
- 5 min light walk + arm circles
- WORKOUT
- 20 min Full Body Strength (dumbbells, moderate weight)
- COOL DOWN
- 5 min stretch & breathwork
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Post GLP-1 Strength Program
A 2-week strength, cardio, and recovery plan built for life after GLP-1.
StrengthCardioMeditation
Week 1 · Days 1-7
Day 2
Cardio
- WARM UP
- 3 min march in place
- WORKOUT
- 20 min Low-Impact Cardio (walk, bike, or elliptical)
- COOL DOWN
- 5 min cool-down walk
Day 3
Meditation
- WARM UP
- Rest / Active Recovery Day
- WORKOUT
- Rest + 15 min Guided Meditation or gentle yoga flow
- COOL DOWN
- Rest / Breathwork
Day 4
Strength
- WARM UP
- 5 min dynamic stretch
- WORKOUT
- 20 min Upper Body Strength (resistance bands + dumbbells)
- COOL DOWN
- 5 min foam roll + stretch
Day 5
Strength
- WARM UP
- 5 min bodyweight activation
- WORKOUT
- 20 min Lower Body Strength (squats, lunges, glute work)
- COOL DOWN
- 5 min hip flexor & quad stretch
Day 6
Cardio
- WARM UP
- 3 min easy walk
- WORKOUT
- 25 min Steady State Cardio (brisk walk or light jog)
- COOL DOWN
- 5 min breathwork
Day 7
Meditation
- WARM UP
- Rest / Active Recovery Day
- WORKOUT
- Active Recovery. Gentle stretch + 10 min meditation
- COOL DOWN
- Rest / Breathwork
Week 2 · Days 8-14
Day 8
Strength
- WARM UP
- 5 min light walk + shoulder rolls
- WORKOUT
- 20 min Full Body Strength (increase weight if ready)
- COOL DOWN
- 5 min full body stretch
Day 9
Cardio
- WARM UP
- 3 min march in place
- WORKOUT
- 20 min Interval Walk (1 min fast / 2 min easy)
- COOL DOWN
- 5 min cool-down + breathwork
Day 10
Meditation
- WARM UP
- Rest / Active Recovery Day
- WORKOUT
- Rest + 15 min Mindfulness or light mobility flow
- COOL DOWN
- Rest / Breathwork
Day 11
Strength
- WARM UP
- 5 min dynamic warm-up
- WORKOUT
- 20 min Core & Stability (planks, dead bugs, bird dogs)
- COOL DOWN
- 5 min deep stretch
Day 12
Strength
- WARM UP
- 5 min bodyweight circuit
- WORKOUT
- 20 min Full Body Conditioning (circuits, compound moves)
- COOL DOWN
- 5 min cool-down yoga
Day 13
Cardio
- WARM UP
- 3 min easy pace
- WORKOUT
- 25 min Cardio of Choice (walk, swim, dance, bike)
- COOL DOWN
- 5 min stretch
Day 14
Meditation
- WARM UP
- Rest / Active Recovery Day
- WORKOUT
- Celebrate + Reflect! 15 min meditation or Repeat your favorite workout
- COOL DOWN
- Rest / Breathwork
Beginners: 5 to 8 lb | Intermediate: 8 to 10 lb | Advanced: 12 to 15 lb | Always listen to your body. Hydrate well. Protein with every meal.