Low-Impact Intervals: Starter

Warm-up

Marching in Place
120 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.
Arm Circles
60 seconds
Stand tall with your feet under your hips and reach your arms out to the sides at shoulder height. Keeping your palms down, begin drawing small, controlled circles in the air while reaching outward through your fingertips. Gradually increase the size of the circles, keeping your shoulders relaxed and away from your ears. Breathe out steadily as your arms move through the top of each circle, maintaining a natural breath rather than holding it. Avoid arching your back or letting your rib cage flare out by keeping your core gently engaged. You should feel a warmth building in your shoulders and upper back without any strain in your neck.

Main session

6 rounds

Marching in Place with Arm Swings
30 seconds
"Alright, let's get you comfortably standing tall, shoulders relaxed, with soft knees. Now, as you gently lift one knee, swing the opposite arm forward, breathing out smoothly, just taking 2-4 soft, easy steps, like you're strolling on sunshine. Keep your core gently engaged, thinking 'long spine' rather than hunched shoulders. A common thing folks do is hold their breath; remember to keep that breath flowing naturally with each step, letting it energize your movement."
Walking on the Spot
60 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.

Cool-down

Gentle Walk
60 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.
Quad Stretch Standing
120 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.