Welcome to your Busy Woman Home Program for Beginners! This 4-week home training program is structured around two upper-body sessions and two lower-body sessions each week, with an optional full-body workout as your fifth day. The focus is on building a solid foundation—start with light weights or just your body weight to master proper form and technique. Once you feel confident with each movement pattern, gradually increase the weight to continue progressing safely and effectively. Daily Movement & Cardio Step goal: Aim for 8,000–10,000 steps per day. You can spread these out through the day with incidental movement. Heart rate focus: Maintain a heart rate of 100–125 BPM for at least 30 minutes daily. This can be during a brisk walk, light jog, or any steady-state cardio you enjoy. HIIT (1–2x per week) Try adding High-Intensity Interval Training 1–2 times weekly. Format: 2-minute warm-up, 10 minutes of intervals (30 seconds all-out effort, 30 seconds rest × 10 rounds). This can be done on a bike, outside, or with any cardio exercise you prefer. Nutrition & Hydration Track your food in MyFitnessPal to stay mindful of your intake. Protein goal: Aim for 140–150g of protein daily. Hydration: Drink 2–3 litres of water per day. Food quality: Focus on whole, minimally processed foods and limit alcohol as much as possible. Clean carb sources: Include options like sweet potato, oats, rice, rice cakes, quinoa, fruit, and plenty of vegetables in every meal. Recovery Prioritize 7–8 hours of sleep per night to support recovery, performance, and overall wellbeing. Any questions please email me at nat@heraperformance.com.au