1 March
March or jog in place - 1-2 minutes easy warm-up; swing arms, land soft, breathe steady.
2 Bodyweight
Bodyweight squats - Feet shoulder-width, sit hips back like a chair, knees track toes; 8-12 reps. Easier: shallower sit or hold a chair.
3 Wall
Wall or knee push-ups - Hands under shoulders, body straight, lower chest with control; 6-10 reps. Easier: wall only.
4 Glute
Glute bridges - Lie on back, feet flat, squeeze glutes to lift hips; 10-12 reps. Keep ribs down.
5 Standing
Standing knee hugs or gentle toe reaches - Balance on one leg, pull knee in or hinge softly; 6 each side for mobility. Do 1-2 easy rounds, rest as needed, and stop if anything hurts. Tell me your goals, experience, time, equipment, and any injuries so I can tailor a full safe plan.
1 Easy
Easy march or jog in place - 1-2 min warm-up; soft landings, arms swinging, steady breath.
2 Bodyweight
Bodyweight squats - Feet shoulder-width, hips back like sitting, chest up; 8-12 reps. Easier: hold a chair or go less deep.
3 Wall
Wall or knee push-ups - Hands under shoulders, body in a straight line, lower with control; 6-10 reps. Easier: wall only.
4 Glute
Glute bridges - On your back, feet flat, squeeze glutes to lift hips; 10-12 reps. Keep core gentle and ribs down.
5 Plank
Plank (knees or toes) - Straight line from head to hips/knees, squeeze glutes; hold 10-30 sec. Easier: elevated hands on a counter.
6 Standing
Standing knee hugs or gentle reach - Balance, pull one knee in or soft hinge; 6 each side for mobility and wake-up stretch. Do 1-2 easy rounds, rest as needed, and stop if anything hurts. Share your goals, experience, time available, equipment, and any injuries so I can build a safe full morning plan for you.