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
Walking on the Spot
120 seconds
Stand tall with your feet hip-width apart and your arms relaxed by your sides. Begin walking gently on the spot, rolling through each foot from toes to heel as it lands, and letting your arms swing naturally in time with your steps. Keep your knees soft, your chest open and your gaze forward. Go at an easy, steady pace that lets you breathe comfortably through your nose. Exhale and gently lift your pelvic floor every few steps; inhale and let it soften. If your balance feels unsteady, stand near a wall or chair you can touch.
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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