Main focus: core, 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.
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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
Lie on your back, knees bent, feet grounded and arms towards the ceiling. Move one arm back towards your head while gently breathing out. Return upward and alternate, preserving your natural back position.
What you train: Trains trunk control while moving an arm with feet supported.
Watch video1 × 6 gentle repetitions
Place hands below shoulders and knees below hips on a mat. Slide one hand forward and lift slightly if your torso stays still. Return it below your shoulder with control and alternate.
What you train: Trains trunk stability when one hand leaves the floor.
Watch video1 × 6 gentle repetitions
Start on hands and knees, with hands below shoulders. Slide one leg back, keeping its toes on the floor. Slide the foot back until your knee rests, then change sides.
What you train: Trains trunk and pelvic control as one leg slides along the floor.
Watch videoAdditional 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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Additional exercise
1 × 6
What it trainsTrains hip mobility with hand and knee support and little weight on the legs.
From your hands and knees, slowly move your hips backwards and return to the starting position.
Technique cueStop where your hips and knees remain comfortable.
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:
Train
2 × 8
What it trainsTrains abdominal control while the arms and legs move.
Lie with your arms raised and knees bent. Slowly reach your opposite arm and leg away, then return.
Technique cueShorten the range if your back cannot stay comfortable.
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:
Train
2 × 8
What it trainsTrains abdominal endurance to hold the body aligned.
Rest on your forearms and toes. Keep your torso stable for a short hold and breathe normally.
Technique cueEnd the hold when you can no longer maintain a stable position.
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:
Train
2 × 8
What it trainsStrengthens the side abdominal muscles with extra support from your knees.
Rest on one forearm and your bent knees. Lift your pelvis while keeping your shoulder stable, and breathe throughout the hold.
Technique cuePush through your forearm so your shoulder does not sink.
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:
Train
2 × 8
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
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 × 6
What it trainsTrains single-leg balance and trunk control.
With one hand near a stable support, slowly raise one knee and lower without leaning your torso. Alternate legs.
Technique cueLift lower if you need to lean or lose stability.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
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 × 6 openings per side
What it trainsTrains abdominal and pelvic control while one hip moves.
Lie on your back, head supported, knees bent and feet together on the floor. Slowly open one knee sideways without rotating your pelvis. Return to centre and alternate while breathing normally.
Technique cueKeep the opposite knee and foot still; the pelvis does not follow.
Title, author and YouTube player checked through oEmbed HTTP 200; full playback not observed.
Date checked:
Knee-opening demonstration. Follow your card's prescription and keep your pelvis stable.
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
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
View full workoutMain 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.
EquipmentLight dumbbells, Chair and Towel
View full workout