Kripa's Workout Plan

Gentle Recovery-Focused Plan (Post-CRCT Procedure)

RESISTANCE BAND + WALKING WEEKLY PLAN (KRIPA) (TEXT FORMAT)


Goal

• Gentle strength maintenance
• Mobility + circulation + recovery support
• Walking used as light cardio + recovery
• Safe and sustainable while awaiting gall bladder surgery

Important (medical)

• Keep intensity LOW. Stop if pain, dizziness, nausea, fatigue, or discomfort.
• Use the lightest band that feels comfortable (usually 15 kg). Avoid straining.
• Breathe normally (no breath-holding). Keep movements slow and controlled.
• If your doctor has given stricter limits, follow those first.

Equipment

• Resistance bands: 15 kg / 25 kg / 35 kg (mostly 15 kg for Kripa)
• Door anchor or sturdy pole
• Bodyweight


WEEKLY STRUCTURE


Monday – Upper Body (Light) + Walking

Tuesday – Lower Body (Light) + Walking

Wednesday – Active Recovery (Walking only)

Thursday – Upper Body (Light) + Walking

Friday – Lower Body (Light) + Walking

Saturday – Mobility + Gentle Core + Light Walking

Sunday – Full Rest (optional easy walk)



STEP TARGETS (KRIPA)

• Most days: 4,000–6,000 steps (relaxed pace)
• If you feel low energy or any discomfort: reduce to 2,000–4,000 steps
• Do walking in short blocks (10–15 min), 2–3 times/day


MONDAY & THURSDAY – UPPER BODY (LIGHT)


Workout duration: 20–30 minutes

Band suggestion: 15 kg (or bodyweight only if needed)


Exercises:

• Band Chest Press (or Wall Push-ups)

Sets: 2 | Reps: 8–12

• Band Row

Sets: 2 | Reps: 10–12

• Band Shoulder Press (very light, pain-free range)

Sets: 2 | Reps: 8–10

• Band Lateral Raise (very light, small range)

Sets: 1–2 | Reps: 10–15

• Band Biceps Curl

Sets: 2 | Reps: 10–12

• Band Triceps Extension

Sets: 2 | Reps: 10–12


Rest between sets: 75–120 seconds

Tempo: slow and controlled


Walking: 4,000–6,000 steps (relaxed)



TUESDAY & FRIDAY – LOWER BODY (LIGHT)


Workout duration: 20–30 minutes

Band suggestion: 15 kg (or bodyweight only)


Exercises:

• Chair Squat (sit-to-stand) or Band Squat (very light)

Sets: 2 | Reps: 8–12

• Band Romanian Deadlift (light) OR Hip Hinge (no band)

Sets: 2 | Reps: 8–10

• Reverse Lunges (hold chair for support) OR Split Squat (small range)

Sets: 2 | Reps: 6–8 per leg

• Band Glute Bridge (light) OR Bodyweight Glute Bridge

Sets: 2 | Reps: 10–12

• Standing Calf Raise (bodyweight)

Sets: 2 | Reps: 12–20


Rest between sets: 75–120 seconds


Walking: 4,000–5,500 steps (keep relaxed)



WEDNESDAY – ACTIVE RECOVERY


No resistance training


Optional (choose 1–2):

• Light stretching (10–15 minutes)
• Mobility for hips, shoulders, ankles
• Easy band pull-aparts (15 kg): 1–2 sets x 10–15

Walking: 4,500–6,500 steps (relaxed pace)



SATURDAY – MOBILITY + GENTLE CORE + LIGHT CARDIO


Duration: 20–25 minutes total


Mobility (10–15 min):

• Cat-cow, child's pose, gentle hip openers, shoulder circles

Gentle core (choose 2–3 only):

• Band Pallof Press (light)

Sets: 2 | Reps: 8–10 per side

• Dead Bug

Sets: 2 | Reps: 6–10

• Side Plank (knees down)

Sets: 1–2 | Hold: 10–20 seconds


Walking: 4,000–6,000 steps (easy)



SUNDAY – FULL REST

• No band training
• Optional easy walk only if you feel good

Walking: 2,000–4,000 steps (easy)



WALKING RULES (VERY IMPORTANT)

• Walking is cardio + recovery, not a workout to "push through"
• Keep it comfortable and conversational
• If walking increases symptoms or fatigue, reduce time/steps


PROGRESSION (SAFE & SLOW)


Every 2–3 weeks (only if you feel consistently well), change ONE:

• Add 1–2 reps per set, OR
• Add 1 set to ONE exercise, OR
• Slightly increase walking time (5 minutes)

Do NOT increase band resistance quickly.



FINAL NOTE


This plan is designed to be gentle and consistent. The goal is feeling better week-to-week, not pushing intensity.