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Each one includes what makes it effective, when to enjoy it, and who may want to start slowly
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Color:Blue-Magenta
Aim for 2–3 days per week, focusing on major muscle groups: Squats or sit‑to‑stands Hip hinges (like deadlifts or bridges) Rows and presses for the upper body Core work (planks, dead bugs, bird dogs) You can use: Body weight Resistance bands Dumbbells or kettlebells Machines at the gym Start light and focus on safe, controlled movements
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