Warm-up
Arm Circles and Spinal Twists
120 seconds
Begin with small circles, gradually increasing range, then gently twist your torso.
Leg Swings (forward/back & side to side)
120 seconds
Keep your core stable, allowing gravity to assist with gentle swings.
Main session
Standing Strength Circuit
3 roundsDumbbell Single-Leg Romanian Deadlift
8 reps per side
Focus on a stable standing leg, hinging from the hip as the other leg extends back.
0 / 8
Dumbbell Lunges (alternating)
10 reps per leg
Step forward or back, ensuring both knees bend to 90 degrees with control.
0 / 10
Renegade Row
8 reps per side
Minimize hip sway by bracing your core intensely as you row the dumbbell.
0 / 8
Floor Strength & Core
3 roundsGlute Bridge with Dumbbell
15 reps
Drive through your heels, lifting hips high and squeezing your glutes at the top.
0 / 15
Dumbbell Floor Press
12 reps
Press dumbbells straight up, feeling your shoulder blades connect with the floor.
0 / 12
Leg Lowers
10 reps
Keep your lower back pressed into the mat as you slowly lower your legs.
0 / 10
Cool-down
Kneeling Hip Flexor Stretch
60 seconds
Gently push your hips forward while keeping your torso upright.
Gentle Spinal Twist (supine)
60 seconds
Allow your torso to relax as your knees fall to one side, gaze to the other.
Deep Belly Breath
60 seconds
Inhale deeply, feeling your belly rise, exhale slowly to release tension.
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