Intro
Required equipment
Muscles
Standard
Warm-up
Use a gradual, comfortable pace without aiming for high intensity.
45 seconds - 1 minute
Walk the hands forward with control, keep the torso braced, and limit the range of motion if the back of the legs feels too tight. Read more Read less
Walk the hands forward with control, keep the torso braced, and limit the range of motion if the back of the legs feels too tight.
6 - 8 Repetitions
Keep the arms straight, allow the shoulder blades to move together and then apart without bending the elbows.
8 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Keep the front foot fully on the floor and lower straight down. To progress, increase the range of motion or add a pause at the bottom. Read more Read less
Repetitions per leg. Keep the front foot fully on the floor and lower straight down. To progress, increase the range of motion or add a pause at the bottom.
Set
1: 8 - 14 Repetitions
Set
2: 8 - 14 Repetitions
Set
3: 8 - 14 Repetitions
Chain without rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
From a glute bridge position, gradually walk the heels away and then back in without letting the hips drop. To make it easier, reduce the number or length of the steps; to progress, lengthen the steps while keeping the hips elevated. Read more Read less
From a glute bridge position, gradually walk the heels away and then back in without letting the hips drop. To make it easier, reduce the number or length of the steps; to progress, lengthen the steps while keeping the hips elevated.
Set
1: 6 - 12 Repetitions
Set
2: 6 - 12 Repetitions
Set
3: 6 - 12 Repetitions
Chain without rest
Raise the arms into a Y position with the thumbs pointing upward, without shrugging the shoulders or arching the back. To progress, slow the descent and briefly hold the top position. Read more Read less
Raise the arms into a Y position with the thumbs pointing upward, without shrugging the shoulders or arching the back. To progress, slow the descent and briefly hold the top position.
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.
Duration per side. Keep the shoulders, hips, and ankles aligned. Easier variation: support yourself on the lower knee. Once the top of the time range is mastered, progress to a slightly more challenging variation rather than increasing the duration indefinitely. Read more Read less
Duration per side. Keep the shoulders, hips, and ankles aligned. Easier variation: support yourself on the lower knee. Once the top of the time range is mastered, progress to a slightly more challenging variation rather than increasing the duration indefinitely.
Set
1: 20 seconds - 40 seconds
Set
2: 20 seconds - 40 seconds
Set
3: 20 seconds - 40 seconds
Chain without rest
Repetitions per side. Extend the opposite arm and leg without rotating the pelvis. To progress, slightly increase the range of motion or pause in the fully extended position. Read more Read less
Repetitions per side. Extend the opposite arm and leg without rotating the pelvis. To progress, slightly increase the range of motion or pause in the fully extended position.
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 with a long spine and moderate tension along the back of the thigh.
30 seconds - 40 seconds
Gently open the chest without pushing the shoulder to the end of its range of motion.
30 seconds - 40 seconds
This workout is part of a complete program.
View program