A seven-day home workout schedule, with supplement timing

No equipment, 15 minutes of work a day plus a walk. The supplement notes are optional throughout — the workouts do not depend on them, and nothing here is a substitute for advice from your own healthcare professional.

Day 1: Upper body

Warm-up (5–7 minutes):

• 1-mile brisk walk
• Dynamic stretches: arm circles, leg swings, cat-cow, shoulder circles

Workout (15 minutes):

• Close-grip push-ups: 3 sets of 10–12
• Wide-grip push-ups: 3 sets of 10–12
• Shoulder taps: 3 sets of 20 (10 per side)

Optional supplement timing:

• Complete Multivitamin with breakfast
• NutraFuel BCAA during or after the workout — half a scoop is one serving

Day 2: Lower body

Warm-up (5–7 minutes):

• 1-mile brisk walk
• Dynamic stretches: leg swings, arm circles, bodyweight squats

Workout (15 minutes):

• Reverse lunges: 3 sets of 10 per leg
• Calf raises: 3 sets of 15
• Glute bridges: 3 sets of 12
• Jump squats: 2 sets of 10

Optional supplement timing:

• Complete Multivitamin with breakfast
• Whey or plant protein after the workout

Day 3: One-mile walk

A leisurely mile at your own pace. This is a real training day, not a filler day — consistency is what makes the rest of the week work.

Day 4: Back and core

Warm-up (5–7 minutes):

• 1-mile brisk walk
• Dynamic stretches: cat-cow, plank, arm circles

Workout (15 minutes):

• Superman back extensions: 3 sets of 12
• Plank: 3 sets, 30–45 seconds
• Bicycle crunches: 3 sets of 15 per side

Optional supplement timing:

• Complete Multivitamin with breakfast
• MoveWell with a meal, if joint support is something you want in the routine*

Day 5: One-mile walk

Another mile. Keep it easy.

Day 6: Rest

Give your body the time it needs. Light stretching or yoga if you want to move.

Day 7: Full-body cardio

Warm-up (5–7 minutes):

• 1-mile brisk walk
• Dynamic stretches: arm circles, leg swings, high knees

Cardio (15 minutes):

• Burpees: 3 sets of 10
• Mountain climbers: 3 sets of 1 minute
• Push-ups: 3 sets to failure, standard or modified
• High knees: 3 sets of 1 minute

Optional supplement timing:

• Complete Multivitamin with breakfast
• NutraFuel BCAA during or after cardio

Notes

• Every supplement above is optional. The schedule works without any of them.
• Stay hydrated throughout the week.
• Always consult a healthcare professional before starting a new exercise or supplement routine, particularly if you have a medical condition, are pregnant or nursing, or are under 18.
• If a movement hurts — not "is hard", but hurts — stop doing it.

Next: a morning routine for better health.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.