Welcome to your Midlife Muscle Beginner Program! This is a four week program. You can do this workout at the gym or at home. There are 2 lower body days and 2 upper body days (push and pull) each week. There is an additional 5th full body day that is optional to you. I want you to focus on starting with light weight or bodyweight and mastering form and technique before increasing your weight. Your cardio is walking 7k steps daily with 20-30 minutes of that walking in zone 2 heart rate. You can finish the remaining steps as you go throughout your day. https://www.inchcalculator.com/zone-2-heart-rate-calculator/ My primary nutrition guidelines for you are to eat your ideal bodyweight (lbs) in grams of protein daily. Drink half of your bodyweight (lbs) in ounces of water daily. Eat clean carbs (rice, potatoes, quinoa) & veggies and avoid refined sugar and alcohol. Get proper sleep. Rest 1 day each week from lifting. Email me at alicia@themidlife-maven.com for any questions!