To achieve the best results, we recommend selecting from the exercises listed below and adhering to the specified durations. Begin with a manageable number of exercises, progressing at a comfortable pace. As your fitness level and confidence increase, you can gradually incorporate additional exercises.

You may choose to follow the provided guide or create a personalized routine that suits your preferences. The key is to listen to your body, maintain your own pace, and focus on steady improvement. Please keep in mind that this is a journey towards gradual fitness, rather than a quick fix.