Use only firm supports, safe ground and a time without intense heat. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
1 × 6 gentle repetitions
Stand a short distance in front of a wall, facing away, knees slightly bent. Send your hips back to lightly touch the wall as you hinge forward. Push through your feet to stand without moving them.
What you train: Teaches hip-back movement and trunk coordination before loaded hinging.
Watch video1 × 6 gentle repetitions
Stand with your feet comfortably apart. Bend your hips and knees with weight shared between both feet. Push through the floor and straighten your legs to stand.
What you train: Strengthens legs and glutes and trains hip-knee coordination when lowering.
Watch video1 × 6 gentle repetitions
Stand with feet slightly apart and one hand on a fixed support. Shift weight to one side, bending that knee without lifting either foot. Return through centre with control and repeat the same range on the other side.
What you train: Trains sideways weight transfer and foot control.
Watch video2 × 8 each side
What it trainsStrengthens the supporting leg and trains control on steps.
Place your whole foot on a low, sturdy step. Step up with control and lower without dropping.
Technique cueChoose a height you can manage without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8
What it trainsStrengthens the chest and triceps while training trunk control during pushing.
Place your hands on a fixed, sturdy surface. Lower your chest towards it, then push up while keeping your body aligned.
Technique cueKeep your head, trunk and hips aligned throughout.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 6 each side
What it trainsStrengthens the glutes and quadriceps and trains balance while stepping back.
Step backwards, bend both knees and return to your starting stance. Alternate sides, pausing in a stable position.
Technique cueKeep the front knee following the direction of your foot.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8 each side
What it trainsStrengthens the side hip muscles and trains pelvic control.
Hold a fixed support and lift one leg a little to the side without leaning your torso. Lower slowly and complete both sides.
Technique cueKeep your pelvis forward and your toes from turning outward.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8 each side
What it trainsStrengthens each calf and trains control on one foot.
Hold a support and raise the heel of your standing leg. Lower slowly, then complete the other side.
Technique cueRise only as high as you can keep your ankle stable.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
Date checked:
Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 20 s with each foot in front
What it trainsTrains balance with a narrow stance and support nearby.
Stand beside a wall or fixed support. Place one foot in front of the other, leaving enough space to feel stable. Hold for a few seconds, then switch the front foot.
Technique cueLook forward and keep support within reach.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
4 comfortable minutes
What it trainsWarms up the body and trains arm-leg coordination while walking.
Walk at a comfortable pace in a safe place, coordinating your arms and legs.
Technique cueAdjust your speed to how you feel, without aiming for exhaustion.
Official page HTTP 200, equipment-free walking instructions and a VideoPlayer with a non-null video checked on 2026-10-01. Walking and foot-contact correspondence is based on instructions, not audiovisual observation. Duration, full playback, framing and language are unverified; only the original page is linked.
Date checked:
Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Sign in or create your free account to ask Sergio. Read replies in Account → Messages.
Finish with 3 minutes of gentle movement. Duration is approximate: extend breaks when needed and review recovery.
First complete repetitions with good technique. In another session increase only reps, range or a small amount of load. Reduce work if recovery worsens.
Open workout in the app →Sets and effort can change from week to week in a program. Open the session from the program to follow its stage’s guidance.
General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
A 25-minute walk divided into five easy-to-follow sections. Keep a conversational pace. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentComfortable shoes; Stable wall for supplementary exercises
View full workout