Warm-up
Marching in Place
60 seconds
Lift knees gently, swinging arms naturally.
Ankle Circles
60 seconds
Slow and controlled circles in both directions for each ankle.
Arm Swings (cross body)
60 seconds
Allow your arms to gently cross your body, warming up your upper back.
Main session
Brisk Walk + Mat Pilates-inspired Core
ContinuousBrisk Paced Walk
900 seconds
Find a slightly brisker pace, maintaining conversation-level breath.
Pelvic Tilts
10 reps
On your back, gently rock your pelvis to flatten and arch your lower back.
0 / 10
Dead Bug (alternating limbs)
8 reps each side
Maintain a stable core as you extend opposite arm and leg.
0 / 8
Bird-Dog (alternating limbs)
8 reps each side
On hands and knees, extend opposite arm and leg, focusing on a long spine.
0 / 8
Side Lying Leg Lifts
12 reps each side
Keep hips stacked, lifting your top leg directly upwards with control.
0 / 12
Cool-down
Knees to Chest
60 seconds
Gently hug your knees, allowing your lower back to release.
Gentle Spinal Twist (supine)
30 seconds
Let your knees fall to one side, keeping shoulders soft on the mat.
Child's Pose
60 seconds
Rest your forehead on the mat, finding length through your back and arms.
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