FREE 3-WORKOUT PLAN

Feel like you work out again. Start with one week.

If it’s been a while since you picked up a dumbbell, you don’t need to jump into a five-day workout plan.

Start with three.

Get Moving gives you three simple, full-body workouts designed to help you start rebuilding strength, figure out where your fitness is now, and get through your first week without completely wrecking yourself.

You don’t need to get in shape before you start working out.

It sounds ridiculous when you say it out loud, but it’s an easy trap to fall into.

You remember what you used to be able to do, so starting with lighter weights or modified exercises feels like going backward. Or you look at a full fitness program and think you should probably walk more, lose a few pounds, or “get in better shape” before you attempt it.

Get Moving is the in-between.

These workouts aren't designed to test the strongest version of you that ever existed. They're designed to meet the version of you standing here today.

You’re not proving anything this week. You’re finding your starting point.

Three workouts. Your first week back.

You’ll get three full-body workouts that gradually introduce the movements you'll use as you rebuild your strength.

Each workout is completed for two rounds, with rest between movements. You'll work your legs, upper body and core without needing a room full of equipment.

  • 3 FULL-BODY WORKOUTS

    A complete week with recovery time between sessions.

  • DUMBBELLS + A CHAIR

    No gym. No machines. No elaborate home setup.

  • MODIFICATIONS INCLUDED

    Knee push-ups, seated overhead presses, floor presses and other options help you adjust movements to where you are now.

  • A CLEAR NEXT STEP

    At the end of the week, you'll assess how you feel and decide whether to repeat the week or move on.

Workout. Recover. Do it again.

The recovery days aren't empty space. They're part of the plan. You're giving your body time to respond before asking it to do more.

Workout A introduces your basic squat, hinge, push, pull and bridge movements.

Workout B changes the mix with lunges, pressing, rows and core work.

Workout C brings those movements together and picks up the pace slightly while staying at two rounds.

You probably already have what you need.

You don't need a home gym to start.

Grab a pair of dumbbells that you can control, a sturdy chair, enough floor space to lie down, and something comfortable to work out in.

That’s it.

If your dumbbells feel light, you can slow things down and focus on control. If they feel heavy, use modifications and take the rest you need.

The goal of your first week isn't to make everything as hard as possible. It's to finish all three workouts well.

AFTER YOUR FREE WEEK

See how your body responds.

Finish all three workouts. Give yourself the recovery days. Then pay attention to how you actually feel.

If the week felt manageable and you're recovering well, you'll know you're ready for something more structured.

If you're extremely sore, missed a workout, or simply feel like another week would do you good, repeat Get Moving.

There's no prize for rushing.

COMING NEXT:

The 21-Day Rooted Recode

A focused three-week kickstart for when you're ready to do more. I'm currently completing and refining the full program myself before releasing it.

Your first workout is waiting.

You don't have to figure out the next six months today.

Give yourself one week. Three workouts. See what happens when you stop thinking about getting back into fitness and actually begin.