Warm-up
Marching in Place with Arm Circles
180 seconds
Stand tall and proud, feet hip-width apart, arms relaxed at your sides; as you gently lift one knee, just a few inches, like marching in slow motion, let your arms trace graceful circles forward and back, breathing smoothly and deeply—in through your nose as you lift, out through your mouth as you lower. Focus on keeping your core gently engaged, feeling stable and strong as you move. A common mistake is rushing the steps or letting your shoulders hunch; remember, it's about control and fluidity, not speed. You've got this!
Dynamic Leg Swings Front to Back
180 seconds
Stand tall with a gentle core embrace, softly gazing forward. Now, with a little twinkle in your step, let your leg gently swing forward and back like a pendulum, exhaling softly as it reaches its highest point in front, then inhaling as it swings back. Remember to keep your standing leg slightly soft, like a spring. A common thing we sometimes do is let our body lean too much, instead of letting the leg do the work. You've got this beautiful movement.
Main session
Sprint Intervals
5 rounds. Full recovery between efforts.All-Out Sprint (bike, hill, stairs or fast run in place)
30 seconds
Go as hard as you possibly can for the full 30 seconds — a true 9 out of 10. Use a bike, a hill, stairs, or fast running in place, whichever suits your joints. Stay tall and drive your arms. If you can talk, push harder.
Gentle Walk
180 seconds
Walk slowly and let your breathing come all the way down before the next effort. Full recovery is what makes the next sprint count.
Cool-down
Gentle Walk
180 seconds
Find a comfortable upright posture with your shoulders dropped away from your ears and your gaze forward. Step forward lightly, letting your arms swing naturally at your sides as your weight shifts from heel to toe. Keep your stride easy and fluid rather than rushed. Exhale softly as you push off each foot, keeping your breath steady to avoid any pressure in your lower abdomen. Avoid locking your knees or tensing your neck as you move. You should feel a sense of lightness and gentle warmth throughout your body.
Half-Kneeling Hip Flexor Stretch
120 seconds
Let's gently lengthen those hip flexors! Settle into your half-kneeling position with your front foot flat and both hips squared forward like headlights. As you softly exhale, slowly lean forward until you feel a gentle stretch, breathing in as you return to start. Keep that tailbone tucked slightly to really feel it in the front of your hip and avoid overarching your lower back, a common pitfall that can reduce the stretch's effectiveness. You're doing incredibly well taking this time for yourself and your body.
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