Core Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, Arm Circles, Cat-Cow, Bird-Dog, Wall Push-Ups, Fire Hydrants, 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 Arm Circles

30 seconds

Small circles, then a little bigger. Both ways.

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

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 Cat-Cow

30 seconds

On all fours, round the back gently, then open the chest. Soft neck. Easy breath.

Option. Smaller rocks count. Seated cat-cow if the floor is awkward today.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

Main

4 Bird-Dog

40 seconds

On all fours, reach one arm long and the opposite leg long, keep the hips level, then switch. Soft neck — look at the floor. Slow beats wobbly.

Option. Keep both knees down and only slide one heel back if the full reach is a lot today. One limb at a time still counts.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Brace your core and keep your back flat.
3
Slowly extend one arm forward and the opposite leg back.
4
Keep hips level and back flat.
5
Hold briefly then return to start.
6
Alternate sides with smooth control.

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 Fire Hydrants

40 seconds

On all fours, keep the knee bent and lift the leg out to the side a short way, then lower. Quiet hips. Switch sides.

Option. Smaller raise if the outer hip tires early. Pause briefly at the top when that feels quiet.

Show the steps

1
Start on all fours, hands under shoulders, knees under hips, spine neutral.
2
Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating the hips or torso.
3
Squeeze the outer glute at the top for a moment.
4
Lower with control and repeat.
5
Keep the supporting side stable and the core engaged.
6
Complete all reps, then switch sides.

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.