Quick 12–15 min 2 recommended rounds

Soft Monday

Full Body Low Intensity

An optional Monday opener. March, circles, Chair Sit-to-Stand, Wall Push-Ups, Glute Bridges, and Calf Raises. No kit. One pass counts. Skip any week you want.

How this session works

Easy warm-up, then one quiet pass through the strength moves. About forty seconds each. A second pass only if the first felt quiet.

Warm-up

1 Marching in Place

60 seconds

Easy march. Soft knees. Let the arms swing. No bounce.

Option. Tiny steps count. Hold a chair if balance feels unsure.

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

Small circles, then a little bigger. Both ways.

Option. Tiny circles count. Skip a direction if a shoulder complains.

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Continue for 15-20 seconds.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Hip Circles

30 seconds

Slow circles. Both ways. Hold a chair if you want it.

Option. Smaller circles if the lower back feels sensitive.

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 Chair Sit-to-Stand

40 seconds

Sit to a sturdy chair, then stand by pushing through the heels. Lower with control.

Option. Hands on the chair arms if you want them. Hover above the seat if a full sit feels like a lot.

1
Sit on the edge of a sturdy chair with feet flat.
2
Lean slightly forward.
3
Push through your heels to stand up.
4
Slowly lower back down with control.
5
Keep your chest lifted.
6
Use arms for balance if needed.

Another way

5 Wall Push-Ups

40 seconds

Hands on the wall at chest height. Lean in, press away. Body in one line.

Option. Stand closer to the wall to make it easier. Step back a little only when that feels quiet.

1
Stand facing a wall with feet hip-width apart.
2
Place hands on the wall at chest height, shoulder-width apart.
3
Lean your chest toward the wall by bending your elbows.
4
Keep your body in a straight line.
5
Push back to starting position.
6
Breathe in as you lean, out as you push.

Another way

6 Glute Bridges

40 seconds

On your back, feet flat, lift the hips by squeezing the glutes, then lower with control.

Option. Smaller range if the low back complains. Hold the top for one breath when that feels quiet.

1
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2
Place your arms by your sides, palms down.
3
Press through your heels and squeeze your glutes to lift your hips toward the ceiling.
4
Hold for one second at the top, forming a straight line from knees to shoulders.
5
Slowly lower your hips back down with control.
6
Repeat, keeping the movement smooth.

Another way

7 Calf Raises

40 seconds

Rise onto the balls of the feet, pause, lower. Hold a wall or chair for balance.

Option. Smaller range if the ankles feel stiff. Both feet stay down.

1
Stand tall with feet hip-width apart, holding onto a wall or chair for balance if needed.
2
Slowly rise up onto the balls of your feet.
3
Hold for one second at the top, squeezing your calves.
4
Lower your heels back down with control.
5
Keep your knees soft and posture tall.
6
Repeat with smooth, controlled movement.

Another way

Breathe between moves. Shorten or skip anything that does not feel good today. One pass is a complete session.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.