Warm-up
Marching in Place with Arm Circles
240 seconds
Stand tall and proud, feet hip-width apart, arms relaxed at your sides; as you gently lift one knee, just a few inches, like marching in slow motion, let your arms trace graceful circles forward and back, breathing smoothly and deeply—in through your nose as you lift, out through your mouth as you lower. Focus on keeping your core gently engaged, feeling stable and strong as you move. A common mistake is rushing the steps or letting your shoulders hunch; remember, it's about control and fluidity, not speed. You've got this!
Dynamic Leg Swings Front to Back
180 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
6 rounds. Full recovery between efforts.All-Out Sprint (bike, hill, stairs or fast run in place)
30 seconds
Maximum effort for the full 30 seconds — a true 9 to 10 out of 10. Use a bike, a hill, stairs, or fast running in place. Stay tall, drive your arms and hold your pace to the very end. If you can talk, push harder.
Gentle Walk
180 seconds
Walk slowly and let your heart rate and breathing settle fully before the next sprint. Quality beats quantity — every effort should be as strong as the first.
Cool-down
Walking on the Spot
180 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.
Hamstring Stretch Standing or Seated
120 seconds
Okay, let's gently stretch those hamstrings. Begin by either sitting tall with your legs extended in front of you, or standing with one heel propped slightly in front of the other, knee relaxed. As you exhale slowly, lean forward from your hips, keeping your back long and straight as if someone is pulling a string from your chest, feeling a gentle pull along the back of your leg. Remember to inhale as you return to the starting position. A common mistake is rounding your back, which can strain it and doesn't effectively stretch the hamstring, so focus on that flat back.
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