Exercise

5-Minute Warm-up

Repeat once or twice.

1. Neck rolls × 3 each way
2. Shoulder circles × 10
3. Hip hinges × 10
4. Air squats × 10
5. Calf raises × 12

Bodyweight Basics

2–3 rounds · rest 45–60s between moves.

• Squat × 12
• Incline press-up (worktop) × 10
• Split squat × 10 each
• Dead-bug or plank × 20–30s

Dumbbell Pair

Light pair is fine. 2–3 rounds.

• Goblet squat × 12
• Floor press × 10
• Bent row × 10
• Seated curl × 10

Cool Down (2–3 mins)

Slow nasal breathing · calf/quad/hamstring stretch 20–30s each.

Progression

Add a rep each week or a small weight jump. Keep form crisp.

Coming Soon

Printable cards, timers, and joint-friendly swaps.