The classic warm up. One minute is usually enough to get your whole body warm.
A day spent over a phone and a laptop leaves your neck stiff. Thirty seconds loosens it up.
Roll the shoulders in big slow circles. Thirty seconds of this before any upper body work saves a lot of trouble later.
Big slow circles with the hips. It wakes up the joint that does most of the work in squats and lunges.
Swing one leg forward and back while holding a wall. It loosens the hip without holding a stretch, which is exactly what you want before training.
Turn the upper body left and right with the arms loose. It gets the middle of your back moving, which sitting all day takes away.
Walk on the spot lifting the knees high. The gentlest way there is to raise your heart rate before the real work starts.
Circles with the foot. Nobody thinks about ankles until one rolls in the middle of a set of jump squats.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
