Not medical advice. All content is based on personal experience and is for informational purposes only. Always consult your healthcare provider before making changes to your diet, medication, or exercise routine.
Workout Programs
Every rep is a step further on your Journey.
These programs are designed to meet you exactly where you are — beginner, intermediate, or advanced. No judgment, no intimidation. Just movement, progress, and results.
🏠 Designed for home use — body weight, dumbbells, kettlebells & a pull-up bar. A gym unlocks even more.
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Cardio: Start Where You Are & Build From There
The best cardio is the cardio you actually do. And it starts with a single step.
Walking — the most underestimated workout there is
You've heard the advice: 10,000 steps a day. Here's the truth — that number isn't a magic threshold backed by hard science. It caught on because it's simple and easy to remember. The real goal is simply to move more than you did yesterday.
If you're living a sedentary life — averaging around 2,000 steps a day — trying to jump straight to 10,000 is a recipe for burnout and injury. Instead, build gradually:
Week 1–2
🎯 5,000 steps/day
Just get moving. See how your body feels.
→
Week 3–5
🎯 8,000 steps/day
Your body is adapting. Push a little further.
→
Week 6+
🎯 10,000 steps/day
Look at you. You got here. Keep going.
⏱️ Don't have a step counter? Think in time instead. An extra 20-minute walk a day is enough to make your body respond positively. Start there. That's it.
Walk after meals — it makes a real difference
One of the best habits on a GLP-1 Journey is a short walk after eating. It helps your body digest food more efficiently, reduces blood sugar spikes, and — especially with slower gastric emptying — helps you feel significantly better after meals. Even 10–15 minutes makes a difference.
What about running?
If running is your thing — go for it! Just go in with your eyes open. Running places significantly more stress on your knees, joints, and feet than walking — especially as your body is changing.
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Invest in proper footwear — A good pair of running shoes fitted to your gait can protect your joints and prevent injury. Visit a dedicated running store if you can.
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Choose softer surfaces — A track, grass, or trail is significantly easier on your body than pavement. Make it a habit to seek out softer ground whenever possible.
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Find your people — Walking clubs, running groups, or simply bringing a friend or family member along transforms movement from a chore into something you look forward to. Your Journey is better with friends along the way.
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Strength & Resistance Training: The Other Half of the Equation
Building muscle protects your body, boosts your metabolism, and is one of the best tools for burning fat.
As we covered in the Nutrition section, one of the biggest risks on a GLP-1 is losing muscle alongside fat. Strength training is your best defense. But it's so much more — building muscle supports healthy aging, mobility, bone density, posture, and balance.
And here's something that surprises many people: muscle is metabolically active tissue. The more lean muscle you carry, the more calories your body burns at rest. Building muscle isn't just about looking stronger — it's one of the most effective ways to accelerate fat loss.
💪 Use the tabs below to find your level — Beginner, Intermediate, or Advanced — with specific exercises, YouTube tutorials, sets, reps, and form tips for each.
🌱 Beginner
Starting Your Fitness Journey
This is your starting point — and it's a great one. These movements use nothing but your bodyweight and build the foundation your body needs. Focus on form over speed, and remember: your Journey is better with friends along the way. Grab a buddy, join a walking club, or rope in a family member. Movement is better together.
🏠 Equipment needed: Nothing! Just your bodyweight and some floor space. These can all be done at home, in a park, or anywhere you feel comfortable.
Feet shoulder-width apart, chest up, lower until thighs are parallel to the floor. Push through your heels to stand.
Bodyweight Lunges
3 sets × 10 reps each leg
Step forward, lower your back knee toward the floor. Front knee should stay above your ankle. Alternate legs.
🔙 Back — Your Posture Foundation
Superman
3 sets × 10–12 reps
Lie face down, lift arms and legs off the floor simultaneously. Hold 2–3 seconds. Strengthens your lower back and glutes.
Bird Dog
3 sets × 10 reps each side
On all fours, extend opposite arm and leg. Keep your back flat and hips level. Move slowly and with control.
Wall Slides
3 sets × 10–12 reps
Stand with back flat against a wall. Arms at 90° against the wall, slowly slide them up and down. Great for posture and shoulder health.
💪 TRX Tip — works at any level: A TRX suspension trainer is one of the most versatile tools you can own. At the beginner level, rows are incredibly accessible — the more upright your body angle, the easier the movement. As you get stronger, simply walk your feet forward to increase the angle and the challenge. No gym required, and your back will thank you.
🧘 Core — Your Foundation for Everything
Dead Bug
3 sets × 8–10 reps each side
Lie on back, arms up, knees at 90°. Slowly extend opposite arm and leg toward the floor. Keep your lower back pressed to the ground.
Glute Bridge
3 sets × 15 reps
Lie on back, knees bent, feet flat. Push hips to the ceiling, squeezing your glutes at the top. Hold 1–2 seconds.
Plank
3 sets × 20–30 seconds
Forearms and toes on the ground, body in a straight line. Engage your core, don't let your hips sag. Build up time week by week.
Fire Hydrants
3 sets × 12–15 reps each side
On all fours, lift one knee out to the side to hip level, keeping your core engaged and back flat. Targets the glutes and hips — great for hip mobility and glute activation.
🔥 Intermediate
Building on Your Foundation
You've built a base — now it's time to push harder with compound movements that work multiple muscle groups at once. Consider a couple of sessions with a trainer to check your form. And bring someone along for the ride — a training partner makes every session better.
🏠 Equipment needed: Dumbbells or kettlebells. A TRX system is a fantastic add-on for rows and back exercises — highly recommended. A gym opens up even more options.
🔥 Warm-Up First — Always (5 minutes)
⭐ Jumping Jacks — 45 sec
🦵 High Knees — 45 sec
🔄 Hip Circles — 30 sec
🦵 Leg Swings — 30 sec each
💪 Arm Crossovers — 30 sec
🧘 Core — Compound & Challenging
Hollow Body Hold
3 sets × 20–30 seconds
Lie on back, press lower back into floor, extend arms overhead and legs out low. Hold the hollow position. Brutal but effective.
Russian Twists
3 sets × 10 reps each side
Seated, lean back slightly, rotate torso side to side. Add a weight for more challenge. Keep your chest up throughout.
Side Plank with Rotation
3 sets × 8 reps each side
Hold a side plank, then rotate your top arm under your body. Works your obliques and shoulder stability together.
🦵 Legs — Adding Load
Lunges with Dumbbells or Kettlebells
3 sets × 10 reps each leg
Hold weights at your sides (suitcase) or at shoulders. Step forward into a lunge. The added load fires up your quads and glutes.
Goblet Squats
3 sets × 12 reps
Hold a dumbbell or kettlebell at chest level. Squat deep, keeping your chest up and knees tracking over toes. A great stepping stone to barbell squats.
Suitcase Squats
3 sets × 12 reps
Hold dumbbells or kettlebells at your sides like suitcases. Keep your chest tall and back straight. Great for grip strength and full leg activation.
🔙 Back — Compound Pulling Movements
Single Arm Dumbbell Row
3 sets × 10 reps each arm
Support yourself on a bench or knee. Pull the dumbbell to your hip, squeezing your back. Don't rotate your torso.
Renegade Row
3 sets × 8 reps each arm
Plank position holding dumbbells. Row one arm up while stabilizing your body. Works back and core simultaneously.
Reverse Dumbbell Fly
3 sets × 12 reps
Hinge forward at the hips, arms hanging down with dumbbells. Raise arms out to the sides, squeezing your shoulder blades together.
Dumbbell Deadlift
3 sets × 10 reps
Hinges at the hips, keeping your back flat. Lower the dumbbells along your legs and drive through your hips to stand. Powerhouse movement.
💪 TRX Tip — works at any level: At the intermediate level, TRX rows become a serious back builder. Lower your body angle to add load, and keep your body rigid throughout the pull. TRX face pulls are also exceptional for rear deltoids and posture. The beauty of TRX is the angle is your progression — no weight changes needed.
⚡ Advanced
Pushing Your Limits
You know what you're doing. This is about keeping the right movements at the center of your training, protecting the muscle you've built, and continuing to push for growth — especially important while on a GLP-1. Remember: fuel properly (protein!), recover well, and be the friend someone else needs on their Journey.
🏠 Equipment needed: Heavy dumbbells, kettlebells, and a pull-up bar. TRX suspension trainer is a great add for rows. A gym with a barbell rack unlocks the full potential of these movements.
🔥 Warm-Up First — Always (5–10 minutes)
🚴 Light Cardio — 3 min
🦵 Hip Circles & Leg Swings
💪 Band Pull-Aparts — 2×15
🧘 Bodyweight Squats — 2×10
🔄 Cat-Cow Stretches
🦵 Legs — Heavy Compound Movements
Deadlifts
4 sets × 5–8 reps
The king of compound movements. Keep your back flat, drive through your heels, and lock out at the top. Go heavy with control.
Heavy Squats
4 sets × 5–8 reps
Barbell back squat or heavy goblet squat. Full depth, controlled descent. This is where serious leg development happens.
Bulgarian Split Squats
3 sets × 8–10 reps each leg
Rear foot elevated, front leg does all the work. Brutal on the quads and glutes. Add dumbbells for load.
Romanian Deadlifts (RDL)
3 sets × 10 reps
Hinge at the hips with a slight knee bend. Feel the hamstring stretch at the bottom. Drive hips forward to return. Outstanding posterior chain builder.
Kettlebell Swings
4 sets × 15–20 reps
Explosive hip hinge movement — power comes from your hips, not your arms. Drives the posterior chain (glutes, hamstrings, back) and delivers serious cardiovascular conditioning at the same time. A total game-changer.
🔙 Back — Heavy Pull Movements
Pull-Ups
4 sets × max reps
The ultimate back builder. Full hang to chin over bar. Add weight with a belt or vest when bodyweight becomes too easy.
Chest Supported Dumbbell Row
4 sets × 10–12 reps
Lie face down on an incline bench. Row both dumbbells up, squeezing your shoulder blades. Chest support removes lower back from the equation.
💪 TRX Tip — works at any level: At the advanced level, go nearly horizontal with your TRX rows for maximum load. Pause at the top and add a slow eccentric (lowering) phase to build real thickness. TRX is one of the rare tools that scales from complete beginner to elite — just vary your angle to progress.
🧘 Core — Advanced Stability
Dragon Flags
3 sets × 5–8 reps
Advanced. Grip a bench, keep your body rigid, lower your legs down slowly with control. One of the most demanding core exercises there is.
Extended Planks
3 sets × 60–90 seconds
At this level, hold longer and add variations — plank with leg raises, plank with shoulder taps. Keep your core iron tight.
Hanging Leg Raises
3 sets × 10–15 reps
Hang from a pull-up bar, raise your legs to parallel (or higher). Avoid swinging. Excellent lower ab and hip flexor developer.
Disclaimer: The workout information provided is based on personal experience and general fitness knowledge. It is not medical advice. Please consult a healthcare provider or certified trainer before starting any new exercise program, particularly if you are on a GLP-1 medication or have any health conditions.
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