Side Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, hip circles, Open Book Rotation, Side Lunges, Wall Push-Ups, Side-Lying Hip Abduction, 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 Open Book Rotation

30 seconds

Lie on your side with knees stacked. Open the top arm like a book, then return. Soft neck. Switch sides.

Option. Keep the knees glued. Smaller open if a shoulder or the low back protests.

Show the steps

1
Lie on your side with knees bent and stacked, arms extended in front of you at shoulder height.
2
Keeping the knees together, slowly open the top arm and rotate the chest toward the ceiling.
3
Follow the hand with your eyes and let the upper back do the rotating.
4
Pause in the open position, then return with control.
5
Breathe into the stretch.
6
Finish the set and switch sides.

Another way

Main

4 Side Lunges

40 seconds

Step a short way to one side, sit the hips back over that leg, keep the other leg long, then push back to stand. Alternate sides. Knee tracks over the toes.

Option. Shorter step and half depth. Hold a chair or wall. Stay in a side-to-side sit without the full step if balance feels unsure.

Show the steps

1
Stand tall with feet together.
2
Step one foot wide to the side.
3
Bend that knee and push hips back into a lateral lunge.
4
Keep the opposite leg straight.
5
Push off the bent leg to return to center.
6
Alternate sides.

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 Side-Lying Hip Abduction

40 seconds

Lie on your side, legs long and stacked. Lift the top leg a short way, then lower with control. Quiet pelvis. Switch sides.

Option. Bend the bottom knee for a steadier base. Smaller lift if the outer hip tires early.

Show the steps

1
Lie on your side with legs long, hips stacked, head resting on the bottom arm or a small cushion.
2
Brace lightly so the waist does not sag. Keep the top hip stacked. Do not roll backward.
3
Lift the top leg a short distance toward the ceiling. Lead with the heel, toes soft or slightly down.
4
Stop before the pelvis tips or the waist hikes toward the ribs.
5
Lower slowly until the legs nearly touch. Breathe steady.
6
Finish the set, then switch sides. Smaller range with a quiet pelvis beats a big cheat.

Another way

7 Standing Side Bends

30 seconds

Stand tall. Reach one arm overhead and lean gently to the opposite side, then switch. Soft neck.

Option. Hand on the hip instead of overhead. Tiny lean counts.

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.