Full-Body Circuit

Option. Keep it very low-impact and slow on low-energy days. Add a little height or speed when you feel ready.

1. 1

   Stand tall with soft knees and relaxed shoulders.

2. 2

   Lift one knee to a comfortable height while swinging the opposite arm forward.

3. 3

   Alternate sides in a steady, rhythmic march.

4. 4

   Keep the torso upright and breathe naturally.

5. 5

   Stay light on your feet — no stomping.

Option. Hold light dumbbells for a serious shoulder burn.

1. 1

   Stand tall with arms extended straight out to the sides.

2. 2

   Make small forward circles with your arms.

3. 3

   Continue for 15-20 seconds.

4. 4

   Reverse direction and make backward circles.

5. 5

   Keep shoulders down and core braced.

6. 6

   Breathe steadily.

Option. Smaller circles if your lower back is sensitive; bigger and slower for more mobility work.

1. 1

   Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.

2. 2

   Circle your hips slowly in one direction, keeping the upper body relatively still.

3. 3

   Make the circles as large and smooth as feels good.

4. 4

   After several circles, reverse direction.

5. 5

   Breathe and keep the movement fluid.

Option. Step one foot out and back with no jump if the landing feels unfriendly.

1. 1

   Stand tall with feet together and arms by the sides. Soft knees. Brace the core lightly.

2. 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. 3

   Step or jump the feet back together as the arms return to the sides. Land on the mid-foot with quiet knees.

4. 4

   Keep a steady rhythm you can breathe with. Soft landings beat speed.

5. 5

   If the floor is hard or the knees feel busy, keep the step version for the whole set.

6. 6

   Stop or regress if landings get loud, the lower back arches, or the shoulders shrug into the ears.

Option. Wall, incline, or knee push-ups are fully valid.

1. 1

   Start in a high plank position with hands placed slightly wider than shoulder-width apart, fingers pointing forward.

2. 2

   Engage your core, glutes, and thighs so your body forms a straight line from head to heels.

3. 3

   Slowly bend your elbows to lower your chest toward the floor, keeping elbows at about 45 degrees from your body.

4. 4

   Lower until your chest is just above or gently touching the floor (or as far as comfortable).

5. 5

   Push through your hands to straighten your arms and return to the starting position.

6. 6

   Breathe in as you lower, breathe out as you push up.

Option. Reduce depth or hold a chair for support if balance or knees need it.

1. 1

   Stand tall with feet shoulder-width apart, toes slightly turned out.

2. 2

   Brace your core and keep your chest lifted and shoulders back.

3. 3

   Push your hips back and bend your knees to lower as if sitting back into a chair.

4. 4

   Lower until your thighs are parallel to the ground or as low as feels comfortable.

5. 5

   Drive through your heels to stand back up, squeezing your glutes at the top.

6. 6

   Keep your knees tracking over your toes throughout the movement.

Option. Drop to knees or shorten the hold whenever needed.

1. 1

   Start on your forearms with elbows directly under your shoulders.

2. 2

   Extend your legs behind you, toes tucked under.

3. 3

   Engage your core, glutes, and thighs so your body is in one straight line from head to heels.

4. 4

   Keep your neck neutral, looking at the floor.

5. 5

   Hold and breathe steadily for the desired time.

6. 6

   If form breaks, drop to knees or rest and reset.

Option. Hands on a bench, step the feet. Add speed only when the hips stay quiet.

1. 1

   Set a high plank with hands under the shoulders, or place the hands on a sturdy bench if the floor feels unfriendly to the wrists.

2. 2

   Brace the core so the hips stay level. Do not let the lower back sag or pike high.

3. 3

   Step or drive one knee toward the chest. Keep the foot quiet as it lands under the body.

4. 4

   Return that foot and bring the other knee forward. Alternate at a pace you can breathe with.

5. 5

   Keep the shoulders stacked over the hands. Soft elbows. Neck long.

6. 6

   Stop or slow down if the hips bounce, the wrists complain, or the plank collapses.

Option. Remove the jump and step the feet back for a lower-impact version.

1. 1

   Stand tall with feet about hip-width, then sit the hips back and place both hands on the floor (or a sturdy bench) under your shoulders.

2. 2

   Step one foot back at a time into a plank — jump the feet back only if the landing stays quiet and the hips do not sag. Brace the core.

3. 3

   Optional: lower the chest in a push-up, or drop the knees for an easier press. Skip this entirely on tired or wrist-sensitive days.

4. 4

   Step or jump the feet forward to just behind your hands. Keep the spine long — no collapsing through the lower back.

5. 5

   Stand up by driving through the feet. Add a small hop only when the landing is soft and the knees stay friendly.

6. 6

   Reset your posture before the next rep. Stop or regress if wrists, knees, or the low back complain.

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

1. 1

   Stand with feet hip-width, soft knees.

2. 2

   Hinge at the hips and fold forward, keeping the spine long at first or allowing a gentle round.

3. 3

   Let the head hang heavy and arms dangle or hold opposite elbows.

4. 4

   Shift weight slightly forward or back to find the sweet spot in the hamstrings and back.

5. 5

   Breathe deeply, then slowly roll up vertebra by vertebra to stand.

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

1. 1

   Stand tall near a wall or chair for light support if needed.

2. 2

   Bend one knee and grasp the ankle or top of the foot with the same-side hand.

3. 3

   Gently draw the heel toward your glute while keeping the knees close together and hips level.

4. 4

   Stand tall — avoid leaning forward or arching the lower back.

5. 5

   Hold, breathe, then switch sides.

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

1. 1

   Stand tall and place one heel on the floor a short distance in front or on a low step.

2. 2

   Keep a soft bend in the standing leg if needed.

3. 3

   Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.

4. 4

   Stop when you feel a mild stretch in the back of the thigh — no bouncing.

5. 5

   Hold and breathe, then switch sides.