Full body: legs, pushing, back, and walking
12 Exercises
Intro
Required equipment
No equipment
Muscles
Standard
Warm-up
Gradually increase the pace to gently raise body temperature without aiming for high cardiovascular intensity.
45 seconds - 1 minute
Use a comfortable range of motion, keep the knees aligned with the feet, and move smoothly.
10 - 12 Repetitions
Perform controlled circles in both directions without forcing shoulder range of motion.
30 seconds - 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Lower with control while keeping the heels on the floor and the torso stable. Once the top of the rep range is mastered across all sets, slightly increase the difficulty with a greater range of motion, a pause at the bottom, or a slower descent. Read more Read less
Lower with control while keeping the heels on the floor and the torso stable. Once the top of the rep range is mastered across all sets, slightly increase the difficulty with a greater range of motion, a pause at the bottom, or a slower descent.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, use a more demanding range of motion, pause close to the floor, or slow the descent. Read more Read less
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, use a more demanding range of motion, pause close to the floor, or slow the descent.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Step back far enough to maintain stable support and control the descent. To progress, increase the range of motion or add a pause at the bottom without losing alignment. Read more Read less
Repetitions per leg. Step back far enough to maintain stable support and control the descent. To progress, increase the range of motion or add a pause at the bottom without losing alignment.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Lying face down, pull the elbows toward the ribs while squeezing the back without excessively arching the lower back. To increase the difficulty, slow the return of the arms and briefly hold the contraction. Read more Read less
Lying face down, pull the elbows toward the ribs while squeezing the back without excessively arching the lower back. To increase the difficulty, slow the return of the arms and briefly hold the contraction.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Drive through the heels and fully extend the hips without hyperextending the lower back. Once the range is mastered, extend the pause at the top, then progress to the Single-Leg Glute Bridge. Read more Read less
Drive through the heels and fully extend the hips without hyperextending the lower back. Once the range is mastered, extend the pause at the top, then progress to the Single-Leg Glute Bridge.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Repetitions per side. Keep the lower back stable against the floor. To progress, extend the opposite arm and leg farther without losing pelvic control. Read more Read less
Repetitions per side. Keep the lower back stable against the floor. To progress, extend the opposite arm and leg farther without losing pelvic control.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Standard
Main
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed. Read more Read less
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed.
15 minutes - 25 minutes
Standard
Cool-down
Hold each side without forcing the stretch, with the pelvis slightly tucked.
30 seconds - 40 seconds
Hold each side with gentle tension and no shoulder pain.
30 seconds - 40 seconds
This workout is part of a complete program.
View program