Light-to-moderate conditioning

Standard

Warm-up

Arm Circles View exercise

Swing your arms loosely without forcing your shoulders.

30 seconds - 40 seconds

Good Morning View exercise

Push your hips backward with a neutral spine and slightly bent knees.

10 - 15 Repetitions

Scapular Push Up View exercise

Keep your elbows straight and control the movement of your shoulder blades. Perform the exercise from your knees if your torso sags. Read more

Keep your elbows straight and control the movement of your shoulder blades. Perform the exercise from your knees if your torso sags.

8 - 12 Repetitions

Standard

Main

Side Step Jacks View exercise

Maintain a light-to-moderate effort of about 4 to 5 out of 10 to preserve recovery before Monday. Progress only from 5 to 7 minutes per set without speeding up excessively. Once you can sustain 7 minutes comfortably, keep that duration at the same intensity. If your legs start to feel heavy, slow down or return to the lower end of the range. Read more

Maintain a light-to-moderate effort of about 4 to 5 out of 10 to preserve recovery before Monday. Progress only from 5 to 7 minutes per set without speeding up excessively. Once you can sustain 7 minutes comfortably, keep that duration at the same intensity. If your legs start to feel heavy, slow down or return to the lower end of the range.

Set 1: 5 minutes - 7 minutes Rest time : 45 seconds

Set 2: 5 minutes - 7 minutes Rest time : 45 seconds

Set 3: 5 minutes - 7 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

Use a brisk walk or a low cadence. The goal is to keep moving without creating significant leg fatigue. Progress only toward the upper end of the prescribed duration at the same intensity. Return to the lower end of the range if Monday's recovery is affected. Read more

Use a brisk walk or a low cadence. The goal is to keep moving without creating significant leg fatigue. Progress only toward the upper end of the prescribed duration at the same intensity. Return to the lower end of the range if Monday's recovery is affected.

Round 1: 45 seconds - 1 minute

Round 2: 45 seconds - 1 minute

Chain without rest

Glute Bridge View exercise

Perform the repetitions smoothly and stay well away from failure. Progress within the repetition range only if the session remains easy to recover from. Do not add a harder variation on Sunday if it increases fatigue before Monday. Read more

Perform the repetitions smoothly and stay well away from failure. Progress within the repetition range only if the session remains easy to recover from. Do not add a harder variation on Sunday if it increases fatigue before Monday.

Round 1: 12 - 18 Repetitions

Round 2: 12 - 18 Repetitions

Chain without rest

Side Plank View exercise

Perform the prescribed duration on each side. Place your lower knee on the floor if needed and keep the intensity moderate. Progress only by increasing duration within the prescribed range, without seeking a harder variation on Sunday. Read more

Perform the prescribed duration on each side. Place your lower knee on the floor if needed and keep the intensity moderate. Progress only by increasing duration within the prescribed range, without seeking a harder variation on Sunday.

Round 1: 20 seconds - 30 seconds Rest time : 45 seconds

Round 2: 20 seconds - 30 seconds Rest time : 1 minute

45 seconds rest between each round

Repeat 2 times

1 minute rest

Standard

Cool-down