Warm-up
Dynamic Chest Openers
60 seconds
Gently open and close your arms, expanding through your chest.
Glute Bridges (bodyweight)
120 seconds
Lift your hips with intention, squeezing your glutes at the top.
Side Bends & Rotations
60 seconds
Reach up and over, then gently twist, opening your sides.
Main session
Circuit 1 - Banded Boost
3 roundsBanded Squat (band above knees)
40 seconds
Press knees out against the band as you lower into your squat.
Banded Glute Kickbacks (alternating)
40 seconds
Keep your core stable as you extend one leg straight back against the band.
Lateral Band Walk
40 seconds
Stay low in a squat, taking small, controlled steps side to side.
Circuit 2 - Core & Flow
3 roundsBird-Dog (alternating)
40 seconds
Extend opposite arm and leg, maintaining a flat back and stable core.
Forearm Plank (hold)
40 seconds
Draw your navel towards your spine, maintaining a straight line from head to heels.
Standing Crossbody Crunch
40 seconds
Bring opposite elbow to knee, engaging your obliques with control.
Cool-down
Figure-Four Stretch
60 seconds
Gently deepen the stretch in your glute and outer hip.
Chest Stretch (doorway or mat)
60 seconds
Open your heart space, releasing tension from your chest and shoulders.
Deep Belly Breaths
60 seconds
Inhale deeply into your belly, exhale slowly, letting go of any tension.
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