Moderate, sustained cardio endurance

Standard

Warm-up

Hip circle View exercise

Perform controlled circles in both directions without forcing the range of motion.

30 seconds - 40 seconds

Walking lunge View exercise

Move forward with controlled steps and a stable torso. Reduce the range of motion if needed.

6 - 8 Repetitions

Scapular Push Up View exercise

Keep your elbows straight and allow only your shoulder blades to move. Perform the exercise from your knees if your torso sags. Read more

Keep your elbows straight and allow only your shoulder blades to move. Perform the exercise from your knees if your torso sags.

8 - 12 Repetitions

Standard

Main

Side Step Jacks View exercise

Maintain a moderate effort of about 5 to 6 out of 10, with faster but controlled breathing. Alternate the opening side regularly. Progress only from 6 to 8 minutes per set, without trying to move faster or increase intensity. Once you can sustain 8 minutes comfortably, keep that duration at the same intensity rather than making the movement harder. If the effort becomes too high, slow down. Read more

Maintain a moderate effort of about 5 to 6 out of 10, with faster but controlled breathing. Alternate the opening side regularly. Progress only from 6 to 8 minutes per set, without trying to move faster or increase intensity. Once you can sustain 8 minutes comfortably, keep that duration at the same intensity rather than making the movement harder. If the effort becomes too high, slow down.

Set 1: 6 minutes - 8 minutes Rest time : 45 seconds

Set 2: 6 minutes - 8 minutes Rest time : 45 seconds

Set 3: 6 minutes - 8 minutes Rest time : 45 seconds

Set 4: 6 minutes - 8 minutes Rest time : 1 minute

Circuit 2 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

High Knees View exercise

Maintain a moderate, sustainable pace. March briskly in place if impact or local muscular fatigue becomes limiting. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more

Maintain a moderate, sustainable pace. March briskly in place if impact or local muscular fatigue becomes limiting. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression.

Round 1: 1 minute

Round 2: 1 minute

Chain without rest

Good Morning View exercise

Use a smooth, controlled pace with the movement initiated from the hips. Reduce the range of motion if your hamstrings become limiting. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more

Use a smooth, controlled pace with the movement initiated from the hips. Reduce the range of motion if your hamstrings become limiting. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression.

Round 1: 1 minute

Round 2: 1 minute

Chain without rest

Plank Shoulder Tap View exercise

Alternate touches slowly while limiting pelvic rotation. Perform the exercise from your knees if needed to maintain a moderate intensity. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more

Alternate touches slowly while limiting pelvic rotation. Perform the exercise from your knees if needed to maintain a moderate intensity. Progress first only by increasing duration within the prescribed range, without increasing intensity beyond the intended level. If repeated failure occurs, return to the lower end of the range or use the indicated regression.

Round 1: 45 seconds - 1 minute Rest time : 45 seconds

Round 2: 45 seconds - 1 minute Rest time : 1 minute

45 seconds rest between each round

Repeat 2 times

1 minute rest

Standard

Cool-down