Thank you for joining today's class! We focused on building lower-body strength using simple equipment and bodyweight exercises to improve mobility, stability, and overall fitness.

Key Takeaways and Next Steps:

1. Start with What You Have

No weights? Use soup cans or household items.
A chair can replace a weight bench, and a fitness ball is a great future investment.

2. Lower Body Strength Supports Brain Health

Strong legs, glutes, and hamstrings reduce the risk of cognitive decline.
Prioritize exercises like squats, lunges, and hip thrusts.

3. Master Proper Form First

Squats: Lead with your tailbone, keep your chest up.
Lunges: Step back, keep knees aligned, engage your core.
Balance & Core Stability: Asymmetrical workouts (one-sided movements) help improve stability.

4. Warm-Up and Hydrate

A proper warm-up includes squats, lunges, and dynamic stretches.
Stay hydrated, even during short workouts.

Next Steps:

Practice bodyweight movements before adding weights.
Start with 8-10 reps per exercise, adjusting as needed.
Incorporate chest presses and triceps extensions using a chair or fitness ball.

And remember: Always consult your healthcare provider before starting a new exercise program. Keep moving and stay strong!