Warm-up
Light Jogging or Marching in Place
120 seconds
Start with gentle movement, gradually picking up the pace if it feels good.
Arm Swings and Chest Openers
60 seconds
Open your arms wide, then cross them, focusing on mobility in your upper body.
Lunge with Torso Twist
120 seconds
Step into a lunge, then gently twist towards your front leg, enhancing hip and spinal mobility.
Main session
Strength & Controlled Impact Circuit
3 roundsDumbbell Thrusters
8-10 reps
Move fluidly from a squat into an overhead press, using momentum from your legs.
0 / 10
Box Step-Ups (or step onto sturdy surface)
10-12 reps per leg
Step up with control, driving through your heel, then step down with care.
0 / 12
Weighted Carry (Farmer's Walk)
40 seconds
Stand tall, shoulder blades down and back, maintaining core engagement as you walk.
Lower Body Power & Stability
2 roundsCalf Raises (weighted or bodyweight)
15-20 reps
Lift onto your toes with intention, feeling the engagement in your calves, then lower slowly.
0 / 20
Jump Squats (optional: low impact alternative - fast air squats)
10-12 reps
Land softly with bent knees, absorbing the impact, or keep both feet on the floor for fast squats.
0 / 12
Cool-down
Standing Hamstring Stretch
60 seconds
Place your heel on the floor, hinge at the hips, feeling the stretch in the back of your leg.
Wall Chest Stretch
90 seconds
Place your forearm against a wall, gently turning away to open your chest and shoulder.
Deep Belly Breathing
90 seconds
Lie on your back, hands on your belly, inhaling deeply and exhaling fully, allowing your body to settle.
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