Category: Workouts

AI Core & Glute Strengthening Plan

(Daily or Every Other Day)
All exercises are spine-safe, low-impact, and can be done at home with no equipment.

✅ Warm-Up (5 minutes)
Helps activate muscles and increase spinal mobility.

Cat-Cow Stretch (Spinal mobility)

8–10 slow reps

Inhale as you arch your back, exhale as you round it

Pelvic Tilts (Supine)

Lie on your back, knees bent

Gently flatten your lower back into the floor, then release

10–15 reps

Marching Glute Bridges

Lift into a glute bridge

Hold and alternate lifting one foot at a time

10 total steps (5 each side)

隣 Core Stability (10–15 minutes)
These focus on deep core muscles (like the transverse abdominis), not just “abs”.

Dead Bug (Modified)

Lie on back, arms and legs up

Lower one arm and opposite leg, keeping your back flat

8–10 slow reps per side

Bird-Dog (on all fours)

Extend opposite arm and leg

Hold 3–5 seconds, keeping hips level

8 reps per side

Side Plank (Modified on Knees or Full)

Hold for 15–30 seconds per side

2 sets

 Glute Activation & Strength (10 minutes)
Glute Bridges

Squeeze glutes to lift hips

3 sets of 12

Clamshells (with or without resistance band)

Lie on side, knees bent, lift top knee

2 sets of 12 per side

Wall Sits (Glute + Core + Quad)

Hold for 30–45 seconds

2 sets

Step-Ups (If you have stairs or a stable surface)

Step up with control, alternating legs

10 per leg

律 Cool Down (3–5 minutes)
Child’s Pose

Hold for 1–2 minutes

Thread-the-Needle Stretch

Targets upper back and thoracic rotation

Figure-4 Stretch (Glutes)

Cross ankle over opposite knee, pull gently toward chest

易 Additional Tips:
Focus on form over reps — slow, controlled movement is key for stability.

Stay consistent — even 15–20 minutes a day makes a big difference.

If pain flares during any move, stop and regress (e.g., try fewer reps, shorten range).

Combine with occasional walking, spine-friendly yoga, or swimming if possible.

Presidential Fitness Test to return through executive order – ABC News

July 31, 2025

While there have been different versions of the Presidential Fitness Test, the one most are familiar with includes a one-mile run, pull-ups or push-ups, sit-ups, shuttle run and sit-and-reach, according to Harvard Health. It’s not yet clear what will be included in the Trump administration’s Presidential Fitness Test.

[I trust the kids are in better shape than my 1970’s high school generation was. Female students were apparently EXPECTED to be wimps because if we simply did one clean pull-up we earned 90%. The boys laughed when I did it!]

https://abcnews.go.com/Politics/trump-sign-order-revive-presidential-fitness-test-students/story?id=124246273#:~:text=The%20fitness%20test%2C%20which%20began,Jacquelyn%20Martin/AP

Rebuilding Mum & Dad: See Frailty Reversed Through Strength Training

In January, my 82-year-old mother could only manage 30 seconds of walking due to muscle loss in her back. Now, after 5 months of strength training, she can briskly walk for 2 minutes unsupported.
My mum and dad have been strength training for 5 months and are both starting to notice a change in their health, mobility, and independence.