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.
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.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
5 gentle minutes
Choose a safe, clear route to begin your walk. Start walking slowly, with comfortable steps and relaxed shoulders. Let your pace increase gradually while keeping your breathing comfortable.
What you train: Prepares your body for walking by gradually increasing the pace.
Watch video See its place in the workout5 gentle minutes
What it trainsPrepares your body for walking by gradually increasing the pace.
Walk slowly along a safe route. Let your pace increase gradually.
Technique cueThis section eases you into walking; you do not need to reach your usual pace yet.
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.
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Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
5 minutes at a comfortable pace
What it trainsPractises maintaining a comfortable walking pace and coordinating your arms and legs.
Keep a walking pace that lets you talk comfortably. Relax your shoulders and let your arms swing naturally.
Technique cueYou should still be able to talk comfortably as you walk.
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.
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Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
5 continuous minutes
What it trainsPractises continuous walking at a pace adjusted to how you feel.
Continue at a comfortable pace. Slow down or take a break if needed.
Technique cueAdjust your walking to how you feel throughout this section.
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.
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Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
5 minutes at your own pace
What it trainsPractises maintaining a steady walking pace until the end of a section.
Maintain the same intensity, without turning the finish into a speed test.
Technique cueThe end of this section is not a speed test.
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.
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Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
5 gentle minutes
What it trainsHelps you transition from walking at your usual pace to resting.
Gradually slow your walking pace until you finish with comfortable breathing.
Technique cueReduce your pace gradually rather than making a final push.
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.
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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.
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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.
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Additional exercise
1 × 5
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
Additional exercise
1 × 5
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.
WhatsApp opens; you review and send the message.
The final section is the cool-down. If 25 minutes is too much, shorten the middle sections.
Develop control first. In another session increase only repetitions, range or load. Reduce the work if you finish more tired than expected.
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.
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.
EquipmentFixed bench, Step and Dry floor; Stable wall for supplementary exercises
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