Saturday’s Action Plan: A Starting Point, and a Step Forward... And Bonus Videos, Too

Many have asked for these... so here we go.

I’ve been incredibly moved by the outpouring of messages over the past few weeks—so many of you have written to say these posts are helping you shift your perspective, take action, and feel seen.

That’s exactly why I’m doing this.

We’re not trying to build six-packs here. We’re building something much more valuable: confidence, capacity, and a better future.

So today, let’s move with intention. No frills, no special gear. Just a simple Saturday Action Plan, with two clear paths based on where you are right now.\

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Tier 1: Just Getting Started

You’re here. You’re ready. That’s what matters.

Here’s what to do today:

• Walking: Two 15-minute walks — or one 30-minute walk — at a relaxed, comfortable pace. Get outside if you can.

• Chair Squats x5: Sit down and stand up from a sturdy chair five times. Use your arms if needed. Move with control.

• Counter Push-Ups x5: Hands on your kitchen counter, feet back, body straight. Lower down and press back up. Start slow.

• Calf Raises x5: Hold onto a counter for balance. Rise on your toes, hold for a beat, and slowly lower.

If you'd like, you can add a set of each exercise.

You’re not “just” doing these. You’re laying a foundation. You’re waking up muscles, improving blood flow, and telling your brain: this body still moves. There will be plenty of time to build on this in the weeks and months to come.

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Tier 2: Ready for More

You’ve already been walking or moving consistently. Today is about building on that momentum.

• Walking: Go for a 60-minute walk. Bring water. Wear a hat if you’re out in the sun.

• Chair Squats: 3 sets of 10

• Counter Push-Ups: 3 sets of 10

• Calf Raises: 3 sets of 10

Take short rests between sets. Focus on form and breath. You don’t need to move fast—just move well.

This isn’t about perfection. It’s not about intensity. It’s about building habits and encouraging adaptation.

Every rep, every step, every moment you choose to show up for yourself adds up. You’re sending signals—to your brain, your muscles, your metabolism—that you’re not giving up ground.

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Bonus Add-ons:

A few of you have been doing this for a long while and have asked for a few videos on more dynamic exercises to spice up your workout. I love trying new things, too. So here you go…

Planks… with an off-center push/pull. This adds a balance component and a challenge for the oblique muscles.

Lateral Hops. I’m not jumping to the side. I’m jumping straight up. But a belt around my waist is attached to a cable machine. It’s pulling me sideways. This adds a balance component to the landing. The landing is just as important as the jump. Face one direction, then turn and face the other direction.

Upper Back, Shoulder Press, and Thoracic Rotation. This should be done in one smooth, but not too fast motion.

Power Single-leg Bridge. This is a power move. You’re letting yourself drop down rapidly and then springing back up to neutral quickly. This is as fast as this 62-year-old can go… LOL.

Since so many of you requested this format… I would LOVE to hear back from you. Please reply and give me feedback. Are these useful, too little, too much, too boring…

Thanks,

Howard