Push Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, Arm Circles, Wall Push-Ups, Incline Push-Ups, Sumo Squats, Shoulder Blade Squeezes, Dead Bug, and a Doorway Chest Stretch. A sturdy counter or table is all you need. One pass counts. Skip any week you want.

How it runs. Easy warm-up with a wall press to groove the line, 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 Wall Push-Ups

30 seconds

Hands on the wall at chest height. Easy lean in, press away. Find the straight line from head to heels.

Option. Stand closer to the wall. Half the range still counts.

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

Main

4 Incline Push-Ups

40 seconds

Hands on a sturdy counter or table, a little wider than the shoulders. Walk the feet back until the body is one line. Lower the chest toward the edge, then press away. Elbows about 45 degrees from the body.

Option. Stay on the wall if the counter feels like a lot today. Lower the surface on a later Monday when this one feels quiet.

Show the steps

1
Place your hands on a sturdy elevated surface slightly wider than shoulder-width.
2
Walk your feet back until your body forms a straight line from head to heels.
3
Engage your core and glutes so your hips don’t sag or pike.
4
Bend your elbows to lower your chest toward the surface with control.
5
Press through your hands to straighten your arms and return to start.
6
Keep elbows at about 45 degrees and neck neutral.

Another way

5 Sumo Squats

40 seconds

Feet wide, toes turned out. Sit the hips down and back between the heels, then stand tall. Knees follow the toes.

Option. Smaller range counts. Hold a counter for balance.

Show the steps

1
Stand with feet wider than shoulder-width, toes pointed outward about 45 degrees.
2
Brace your core and keep your chest lifted.
3
Push the hips back and bend the knees to lower until thighs are roughly parallel (or as low as comfortable).
4
Keep knees tracking in the same direction as the toes.
5
Drive through the whole foot to stand back up, squeezing the glutes and inner thighs.
6
Keep the movement smooth and controlled.

Another way

6 Shoulder Blade Squeezes

40 seconds

Stand tall, arms relaxed. Draw the shoulder blades back and down, hold three seconds, then let go slowly. Shoulders away from the ears.

Option. Gentle squeeze. Hold two seconds if three is a lot.

Stop if. The neck takes over or a shoulder pinches.

Show the steps

1
Sit or stand tall with arms relaxed by your sides.
2
Squeeze your shoulder blades together as if pinching a pencil.
3
Hold for three seconds.
4
Release slowly.
5
Keep shoulders down away from your ears.
6
Repeat with smooth rhythm.

Another way

7 Dead Bug

40 seconds

On your back, knees up, arms to the ceiling. Lower one arm and the opposite leg a short way, keep the low back quiet, then switch.

Option. Keep both feet down and only slide one heel out. One limb at a time still counts.

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

Cool-down

8 Doorway Chest Stretch

30 seconds

Forearms on a doorway or wall edge. Lean in gently until the chest opens. Easy breath.

Option. One arm at a time, or lower the elbows if the shoulders feel tight.

Show the steps

1
Stand in a doorway with forearms resting on the frame.
2
Keep elbows around shoulder height or a little lower.
3
Step one foot forward and gently lean through the doorway.
4
Stop when you feel an easy stretch across your chest.
5
Breathe steadily and keep your neck relaxed.
6
Step back out slowly when finished.

Another way

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