Dr. Monica’s Mini Strength Training Plan (Free)
Build real-life strength in just 5–10 minutes a day—no gym required. This bite-size plan walks you through three smart, functional moves you can do at home with everyday items: Sit-to-Stand, Countertop Push-Up, and a single-hand “Suitcase” Carry. Each exercise includes clear how-tos, why it works, and easy/harder options so you can start exactly where you are and progress safely.
What’s inside
Step-by-step instructions for 3 moves that target legs, core, posture, and grip
“Make it easier / make it harder” modifications for every level
A quick mini-circuit you can repeat for 5–10 minutes (with simple rest guidance)
Form checks you’ll actually remember: breathing cues, shoulder position, gentle core engagement, and pace
Perfect for
Busy days when you still want a meaningful strength session
Getting back to exercise or building confidence with safe, practical moves
Supporting balance, stair confidence, and everyday tasks like lifting groceries and pushing doors
What you’ll need
A sturdy chair, a kitchen counter or wall, and one light weight (a grocery bag or water jug works).
Download it, print it, and keep it handy near your favorite workout spot. Small, consistent efforts add up—this plan makes it easy to start today.