Body Beats

BodyBeats

Quick workout

Neon March Groove

10 min
Full Body Low Intensity

Perfect for those rotten-week or only-got-10-mins days. Pop on some soft synth and flow — no rush, no punishment.

Format: 1-minute warm-up: march in place with big arm circles (forward, then backward). Then do this circuit 2 full times — 45 seconds work, 15 seconds rest per exercise.

Circuit (2 rounds)

Jumping Jacks

45 seconds

Step side to side like gentle jumping jacks — no actual jump. Keep it chill.

Option: Step side to side with arm raises for a low-impact option.

Step-by-step
1

Stand tall with feet together and arms at your sides.

2

Jump your feet out wide while raising your arms overhead.

3

Jump back to start position.

4

Keep your core engaged and land softly.

5

Move at a steady rhythm.

6

Breathe steadily throughout.

Jumping Jacks

  • Gets your heart rate up and wakes up the whole body
  • Fun, nostalgic move that feels like play
  • Perfect quick cardio burst anytime

Jumping Jacks

Full body

Move type

Cardio

Targets

Conditioning Coordination Calves

Wall Push-Ups

45 seconds

Stand facing a wall with feet hip-width apart. Place hands shoulder-width at chest height on the wall. Bend your elbows to lean your chest toward the wall, then push back to start. Keep your body in a straight line.

Option: Chest toward the wall or floor; knee push-ups if you prefer. Slow and strong.

Step-by-step
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.

Wall Push-Ups

  • The perfect first push-up variation for total beginners
  • Builds chest, arms and confidence safely
  • Zero equipment, maximum kindness to your body

Wall Push-Ups

Upper body

Move type

Strength Stability

Targets

Chest Shoulders Triceps

Bodyweight Squats

45 seconds

Sit back like you're lowering into an invisible chair, then stand tall.

Option: Hold dumbbells at your sides or at shoulder height to add resistance.

Step-by-step
1

Stand tall with feet shoulder-width apart, toes slightly turned out.

2

Brace your core and keep your chest lifted and shoulders back.

3

Push your hips back and bend your knees to lower as if sitting back into a chair.

4

Lower until your thighs are parallel to the ground or as low as feels comfortable.

5

Drive through your heels to stand back up, squeezing your glutes at the top.

6

Keep your knees tracking over your toes throughout the movement.

Bodyweight Squats

  • Wakes up your legs, glutes and core — the foundation of everything
  • Helps you move through life with more power and less effort
  • Feels amazing once you get the rhythm going

Bodyweight Squats

Lower body

Move type

Strength

Targets

Quads Glutes Hamstrings

Bird-Dog

45 seconds

On all fours, extend opposite arm and leg, hold steady, switch sides.

Option: Smaller range if balance is new.

Step-by-step
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.

Bird-Dog

  • Builds core stability and coordination
  • Strengthens the back and improves posture
  • Super gentle way to train balance and control

Bird-Dog

Core

Move type

Stability Mobility

Targets

Lower back Coordination Balance

Glute Bridges

45 seconds

Lie on your back, lift hips up and give 'em a squeeze at the top.

Option: Place a dumbbell across your hips for a weighted bridge, or try single-leg bridges.

Step-by-step
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.

Glute Bridges

  • Wakes up sleepy glutes and gives you a stronger backside
  • Helps your lower back feel happier and more supported
  • Super gentle way to build power from the ground up

Glute Bridges

Lower body

Move type

Strength

Targets

Glutes Hamstrings Lower back

Modify anything so it feels good — drop to knees sooner, go slower. You showed up. That's the whole win.

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Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.