Main focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
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.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 5 gentle repetitions per side
Sit upright with feet grounded and arms crossed over your chest. Gently rotate your chest to one side without moving your pelvis. Return to the centre with control and turn the other way.
What you train: Trains upper-back mobility from a stable seated position.
Watch video1 × 6 gentle repetitions
Sit or stand, shoulders relaxed, looking forward with chin at a natural height. Slowly turn your head comfortably to one side without moving your trunk. Return to centre and turn the other way without circling.
What you train: Trains controlled neck rotation within a comfortable range.
Watch videoAdditional exercise
1 × 6
What it trainsMobilises hands and wrists before gripping or weight-bearing exercises.
Relax your arms, open and close hands, and make small, comfortable wrist circles in both directions.
Technique cueKeep movement gentle without forcing end ranges.
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Use your card's small, comfortable circles without forcing the range.
Additional exercise
1 × 6
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.
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Train
2 × 8
What it trainsWorks elbow flexors and forearm muscles with palms down.
With palms down and elbows near your body, bend elbows and return slowly, keeping wrists neutral.
Technique cueUse less weight than a regular curl to keep wrists straight.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Train
2 × 8
What it trainsWorks the forearm muscles that bend your wrist towards your palm.
Sit with forearm resting on your thigh, hand beyond the knee and palm up. Bend only the wrist and lower slowly.
Technique cueUse a small, comfortable range with a still elbow.
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The demonstration uses a dumbbell; the app allows a very light bottle. Keep your forearm steady and use a comfortable range.
Train
2 × 8
What it trainsWorks the forearm muscles that lift the back of your hand.
Rest your forearm on your thigh, palm down and hand free. Raise the back of your hand, then return slowly.
Technique cueKeep your forearm supported and stop before wrist strain.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
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The demonstration uses a dumbbell; the app allows a very light bottle. Keep your forearm steady.
Train
2 × 8
What it trainsStrengthens grip and trains trunk stability while carrying weight.
Hold a dumbbell in each hand and walk with controlled steps through a clear space.
Technique cueChoose a load that allows upright walking and relaxed shoulders.
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.
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Additional exercise
1 × 6
What it trainsWorks the biceps against resistance provided by your other hand.
Place the opposite hand on the working arm's wrist. Bend the elbow against gradually applied hand resistance; resist the descent too, then change sides.
Technique cueAdjust pressure for smooth, continuous movement.
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Follow your app card's equipment, range and prescription.
Additional exercise
1 × 6
What it trainsPractises drawing shoulder blades together with relaxed neck and shoulders.
Sit with feet grounded, gently draw shoulder blades together for three seconds, then relax.
Technique cueUse a small movement without maximum squeezing.
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The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
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The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →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.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
View full workoutMain focus: biceps, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentDumbbells, Resistance band, Chair and Towel; Clear gym space
View full workout