Warm-up
High Knees (gentle)
60 seconds
Lightly lift your knees, feeling the rhythm and waking up your legs.
Butt Kicks (gentle)
60 seconds
Softly kick your heels towards your glutes, opening the front of your thighs.
Arm Openers
60 seconds
Open your arms wide like a hug, then bring them back together - gentle chest mobility.
Main session
Varied Walk + Dynamic Bodyweight Strength
ContinuousVaried Paced Walk (includes some faster bursts)
900 seconds
Integrate short, comfortable bursts of quicker walking, then return to a steady pace.
Step-Ups onto a low surface (e.g. curb or stair)
10 reps each leg
Step up with control, pressing through your heel, then step back down gently.
0 / 10
Reverse Fly (standing, imaginary weights)
12 reps
Hinge slightly at hips, gently squeeze shoulder blades together as arms lift out wide.
0 / 12
Glute Bridges
15 reps
Lie on your back, lift hips towards the ceiling, squeezing your glutes at the top.
0 / 15
Plank (on knees or toes)
30 seconds
Maintain a long line from head to heels, drawing your navel softly towards your spine.
Cool-down
Figure Four Stretch
30 seconds
On your back, cross one ankle over the opposite knee, gently drawing it towards you.
Chest Opener (against a wall or doorway)
60 seconds
Place your forearm on a wall, gently turning away to feel an opening in your chest.
Deep Belly Breathing
60 seconds
Place one hand on your belly, feeling it rise and fall with each breath, inviting calm.
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