Bone Impact

8–10 min Quick Bone Full Body

Fifty landings in sets of ten. Stomp, jack or jump, whichever your joints like today. Short and sharp beats long and easy for bone.

How it runs. Five sets of ten impacts. Walk or march 60 seconds between sets. Pick one rung and stay there for the session.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

45–60 seconds

Soft knees, easy arm swing. Let the body wake up.

Option. Tiny steps count. Hold a chair or a wall if balance feels unsure. Add a little height only when the easy march already feels quiet.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Arm Circles

30 seconds forward + 30 seconds backward

Start small, grow the circles. Feel the shoulders open.

Option. Tiny circles count. Skip a direction if a shoulder complains. Light bells only when the empty-hand circles already feel quiet — never swing.

Stop if. The shoulder pinches or the neck takes over.

Show the steps

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Let the circles grow a little as the shoulders warm up.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Hip Circles

30 seconds each direction

Big, smooth circles like a slow hula. Both ways.

Option. Smaller circles if the low back is sensitive. Bigger and slower only when the pelvis stays quiet. Hold a chair if balance feels unsure.

Stop if. The low back pinches or the hips twist.

Show the steps

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

Main

4 Marching in Place

60 seconds

Warm up, then march between every set. Last ten steps, stamp each heel down firmly.

Option. Hold a chair or counter. Firm stamps are the first impact rung.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

5 Jumping Jacks

2 sets, 10 reps

Ten quick jacks, land soft, then march 60 seconds.

Option. Step out instead of jumping, and stamp the foot as it lands.

Show the steps

1
Stand tall with feet together and arms by the sides. Soft knees. Brace the core lightly.
2
Step or jump the feet out to about shoulder-width while the arms rise overhead. Keep the ribs down — do not lean back.
3
Step or jump the feet back together as the arms return to the sides. Land on the mid-foot with quiet knees.
4
Keep a steady rhythm you can breathe with. Soft landings beat speed.
5
If the floor is hard or the knees feel busy, keep the step version for the whole set.
6
Stop or regress if landings get loud, the lower back arches, or the shoulders shrug into the ears.

Another way

6 Jump Squats

2 sets, 10 reps

Quarter squat, small jump, land soft with knees over toes. Reset between reps.

Option. Rise onto the toes and drop onto the heels instead of jumping. Iron pumper: a full jump.

Stop if. Form gets sloppy; switch to regular squats.

Show the steps

1
Stand with feet shoulder-width, then lower into a bodyweight squat with chest up and core braced.
2
From the bottom, drive hard through the feet to explode upward into a small jump.
3
Land softly with knees bent, absorbing the impact, and immediately flow into the next squat.
4
Keep the landings quiet and controlled — no heavy stomping.
5
Use your arms for rhythm if it helps.

Another way

7 Broad Jump

1 set, 10 reps

Jump forward, stick the landing, walk back. Distance is optional.

Option. Swap for ten more jacks or heel drops if space or knees say no.

Show the steps

1
Stand with feet shoulder-width, arms ready to swing.
2
Sit the hips back slightly, then explode forward and upward, swinging the arms.
3
Reach forward with the feet and land on both feet at the same time.
4
Absorb the landing by bending the knees and hips — stay soft and balanced.
5
Reset fully before the next jump.
6
Focus on distance only after landings are consistent and quiet.

Another way

Cool-down

8 Standing Forward Fold

30–45 seconds

Soft knees, hang and breathe. Let gravity help.

Option. Bend the knees generously if hamstrings are tight. Hold elbows or let arms dangle. Micro-bend the knees to protect the back.

Show the steps

1
Stand with feet hip-width, soft knees.
2
Hinge at the hips and fold forward, keeping the spine long at first or allowing a gentle round.
3
Let the head hang heavy and arms dangle or hold opposite elbows.
4
Shift weight slightly forward or back to find the sweet spot in the hamstrings and back.
5
Breathe deeply, then slowly roll up vertebra by vertebra to stand.

Another way

9 Standing Quad Stretch

25–35 seconds per side

Gentle heel toward glute, tall posture.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

Show the steps

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

10 Standing Hamstring Stretch

25–35 seconds per side

Hinge with a long spine.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

Show the steps

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

Land soft and quiet through the whole foot. Stomping counts. Skip the jumps after a recent spine fracture or if your doctor said no impact.