Warm-up
Marching in Place
180 seconds
Stand tall with your feet hip-width apart and your shoulders relaxed away from your ears. Lift one knee toward your chest as you swing the opposite arm forward, then switch sides with a controlled rhythm. Keep your chest lifted and land softly on the balls of your feet to protect your joints. Breathe out steadily each time you lift a knee to keep your core engaged without putting pressure on your pelvic floor. Avoid leaning back or hunching your shoulders as you move. You should feel your heart rate rise slightly and your core muscles working to keep you balanced.
Dynamic Leg Swings Front to Back
120 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
4 rounds. Full recovery between efforts.All-Out Sprint (bike, hill, stairs or fast run in place)
20 seconds
Go as hard as you possibly can for the full 20 seconds — this should feel like a true 9 out of 10. Pick whatever is kindest to your joints: a bike, a hill, stairs, or fast running in place. Keep your torso tall and drive your arms. If you can talk, you are not going hard enough.
Gentle Walk
120 seconds
Walk slowly and let your breathing settle fully before the next effort. This recovery is what lets the next sprint be truly all-out, so do not rush it.
Cool-down
Marching in Place Slow
120 seconds
As you begin your marching, stand tall with a soft bend in your knees, gently engaging your core. Now, slowly and mindfully lift one knee, then the other, taking just two to four thoughtful steps, inhaling as you lift a knee and exhaling softly as you lower it. Focus on keeping your shoulders relaxed and down, avoiding any shrugging toward your ears. Remember, the goal is a controlled, deliberate lift and lower, not a race.
Quad Stretch Standing
60 seconds
Stand tall next to a wall or sturdy chair for balance, keeping your standing knee slightly soft. Reach back to catch your foot or ankle, drawing your heel toward your glute while keeping your knees aligned close together. Draw your belly in gently and tuck your tailbone to deepen the stretch without arching your lower back. Exhale slowly as you pull, keeping your breath light and avoiding any downward pressure on your pelvic floor. Avoid letting your knee flare out to the side or leaning too far forward. You should feel a steady, comfortable pull along the front of your thigh.
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