Stride Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, hip circles, leg swings, Lunges, Wall Push-Ups, Dead Bug, and Standing Side Bends. No kit. One pass counts. Skip any week you want.

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

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

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.

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 Hip Circles

30 seconds

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

Option. Smaller circles if the lower back feels sensitive.

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

3 Leg Swings

30 seconds

Hold a wall or chair. Soft swings front to back, then a few side to side. Easy range.

Option. Smaller swings count. Skip the side-to-side if a hip feels sticky.

Show the steps

1
Stand tall beside a wall or sturdy chair, holding it lightly for balance.
2
Shift weight onto one leg and swing the other leg forward and backward in a smooth pendulum motion.
3
Keep the swinging leg mostly straight but soft at the knee; control the range.
4
After 8–12 swings, switch to side-to-side swings across the body.
5
Switch legs and repeat.
6
Stay upright — avoid leaning or twisting excessively.

Another way

Main

4 Lunges

40 seconds

Step back into a short reverse lunge, or keep both feet planted in a split squat. Front heel down. Lower only as far as feels quiet, then stand.

Option. Hold a chair or wall. Stay tall and shallow. A static split squat with tiny bends is a full win.

Show the steps

1
Stand tall with feet hip-width. Soft ribs. Soft knees.
2
Step one foot forward, or reverse: step one foot back. Keep the front heel flat.
3
Lower until both knees bend about 90°, or sooner if the front knee wants to cave. Back knee hovers just above the floor.
4
Keep the front knee tracking over the middle toes. Torso upright. Soft brace.
5
Drive through the front heel to stand tall. Finish the set, then switch legs — or alternate each rep if balance stays quiet.
6
Holding a wall still counts. Match both sides. Leave a rep or two when form softens.

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.

Stop if. A wrist, elbow, or shoulder pinches.

Show the steps

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 Dead Bug

40 seconds

On your back, slowly reach opposite arm and leg while the low back stays quiet on the floor. Switch sides.

Option. Keep the knees bent and use a smaller reach. Arms only is fine on a low-energy day.

Show the steps

1
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
2
Press your lower back firmly into the floor.
3
Slowly extend one arm overhead and the opposite leg straight out.
4
Keep your lower back pressed down.
5
Return to start and alternate sides.
6
Move slowly and breathe steadily.

Another way

7 Standing Side Bends

30 seconds

Stand tall. Hand slides down the outside of the thigh, then return. Both sides. Soft ribs.

Option. A tiny bend counts. Skip if the side body complains.

Show the steps

1
Stand tall with feet hip-width apart and core gently engaged.
2
Reach one arm straight up toward the ceiling.
3
Lean your torso to the opposite side, keeping your hips stable.
4
Feel the stretch along your side from hip to armpit.
5
Hold briefly then return to centre.
6
Repeat on the other side.

Another way

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