A balanced session for legs, pushing, pulling and trunk control. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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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.
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 × 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
Face a wall with hands or forearms resting at a comfortable height. Slide your arms upward without arching your back or straining your shoulders. Slide back down with control.
What you train: Trains coordinated shoulder and shoulder-blade movement while raising the arms.
Watch video2 × 8
What it trainsStrengthens the quadriceps and glutes while your trunk supports the weight.
Keep your feet planted and hold a dumbbell close to your chest. Bend your hips and knees with control, then push through the floor to stand.
Technique cueKeep your knees pointing in the same direction as your toes.
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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Author, title, chapters and original Spanish track checked in the player. Equipment and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary tutorial on foot positioning, grip, lowering and breathing. For this card's dumbbell variation, also consult the main demonstration and follow your session's prescription.
2 × 8 each side
What it trainsStrengthens the back and arms with additional support for your trunk.
Place one hand on a firm surface and lean forwards. Pull the dumbbell towards your hip, then lower slowly.
Technique cueKeep your shoulders and hips facing the same way.
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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Author, title, description and automatic Spanish subtitles checked. Original audio, support and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary posture and range guide. Retain the support and prescription in this card; the main demonstration shows the reference variation. YouTube offers automatic Spanish subtitles.
2 × 8
What it trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie with your knees bent and hold the dumbbells. Press them above your chest, then lower until your arms gently touch the floor.
Technique cueChoose weights you can get into and out of position safely.
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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2 × 8
What it trainsStrengthens the glutes and hamstrings and teaches lifting from the hips.
With your knees slightly bent, push your hips back while keeping the dumbbells close to your legs. Return by extending your hips.
Technique cueKeep a soft knee bend rather than turning the movement into a squat.
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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2 × 6 each side
What it trainsStrengthens each leg and trains balance in a split stance.
Place one foot in front of the other. Lower straight down by bending both knees, then rise without moving your feet.
Technique cueKeep your hips facing forward 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.
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2 × 5 each side
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.
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2 × 30 s
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 × 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.
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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.
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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.
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
