🤸‍♂️ Movement

Rules to Follow

1- 🎯 Don’t overthink — just start Good days or bad days don’t matter. What matters is showing up.

2- 🎬 Postpone rest, not training If you feel tired or unmotivated, start anyway. You can always rest tomorrow

3- 🦥 Under estimate your self, slow down. Most of the time, do less than you think you can. Focus on form, consistency, and steady progress

4- 🛏️ Forget strict rest days Life will give you breaks naturally. Don’t obsess over planning recovery — it will happen.

5-🚶‍♂️‍➡️ Walk Walking is the simplest and most powerful tool for your health. Do it daily.

Begin today with this simple routine:

Repeat the sequence 3 to 5 times.

The numbers don’t matter right now, what matters is that you take the first step. Just do it.

Rest as much as you need between repetitions and sets.

1 push-up + 1 squat
2 push-ups + 2 squats
3 push-ups + 3 squats

Follow this routine twice per week, and on two other days take a 10–30 minute walk.

As your strength builds, extend the ladder to include:

4 push-ups + 4 squats
5 push-ups + 5 squats

Monday & Thursday: Push-ups & Squats

Wednesday & Saturday: Walk

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