Sprint Intervals: Intro

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

6 rounds

High Knees March or Jog
20 seconds
Alright, let's get those high knees going! Begin standing tall with your feet hip-width apart and a gentle bend in your knees, ready to activate those leg muscles. As you march or lightly jog in a small space, focus on lifting your knees high towards your chest, almost as if you’re trying to tap your hands. Remember to take a nice deep breath in as you lift each knee, and a gentle exhale as it lowers, keeping your upper body relaxed and proud. A great tip is to imagine a string pulling your knee up towards the sky. Watch out for hunching over – keep that chest open! You've got this, let's feel empowered with every step!
Gentle Walk
90 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.

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.