Month 1: Workout Plan
Consistency Over Perfection
Month 1 is here — and it’s not about perfection, it’s about showing up daily.
For women 50+, the fastest way to build strength isn’t chasing extreme workouts. It’s committing to consistency: moving your body every day, targeting your powerhouse muscles (glutes + core), and creating habits that stick.
This month, each workout is just 30 minutes or less plus daily walking (target this week = 3,000 steps). The moves are mobility-friendly, beginner-focused, and designed to activate your glutes, core, and posture muscles — so you can build a foundation that lasts.
Exercise Focus: Why These Moves
Here’s how each exercise helps you reset and strengthen your foundation:
Push Ups (Wall or Incline) → Chest, shoulders, and arms (“lift the girls” ✅).
Chest Press (Floor or Ball) → Chest + arm strength.
Kneeling Sit-Up + Arm Raise → Core + glutes + arms finisher.
Dead Bugs / Pelvic Tilts / Pilates 100 / Toe Taps → Deep core activation (mom pooch work ✅).
Glute Bridge / Deadlifts / Clamshells → Target glutes + hamstrings (booty work ✅).
Yoga Stretches (Cat-Cow, Forward Fold, Spinal Twist, etc.) → Mobility + posture reset.
Shoulder Rolls / Hip Openers → Joint mobility + posture.
When I first started my journey in 2023, I lost 32 pounds — and here’s the CRAZY part: I didn’t do it with hours of cardio.
In fact, I wasn’t even fully consistent with my workouts!
What I did focus on was protein, strength training, and simply showing up when I could (or felt like it). My biggest results came from changing my nutrition. The only cardio I did was walking on the treadmill — and that was enough.
Here’s why: excessive cardio can actually raise cortisol, which works against midlife women. Building muscle is what burns fat and reshapes your body.
But now? I want to see what happens when I actually go all in with consistency. That’s why this program is built the way it is. Because if I could change my body with partial consistency, imagine what we can do when we commit to moving every day.
This is where our mantra comes in:
“Being consistently good is better than being occasionally great.”
And that’s the exact mission of Month 1.
Tactical Orders: Month 1 Workout Plan
Strength Training (2 days)
Focus: Glutes + Core → deadlifts, glute bridges, clam shells, dead bugs
Goal: Activate the powerhouse muscles that support balance, posture, and everyday strength.Pilates (3 days)
Focus: Core + “mom pooch” → gentle pilates-inspired ab work (toe taps, pelvic tilts, pilates 100).
Goal: Engage deep core muscles without straining your back or neck.Active Recovery (2 days)
Focus: Yoga + Stretching.
Goal: Keep your body moving, improve flexibility, and prevent stiffness.
⏱ Each workout = 30 minutes max
👉 Download your Week 1 Workout PDF below for your day-by-day plan and exercise list.
This month, your mission is simple: Be consistently good, not occasionally great.
Show up, move your body, check off your workouts, and let the power of repetition build your strength and confidence. The reps and sets are important — but what really matters is that you keep the promise to yourself.
I’ve also made a weekly Fitness Tracker you can download to track your exercises, meals, body weight & measurements.
👊 Execute the plan. Accomplish the mission.
❤ Melody
