Upper-body strength with enough rest to preserve technique. 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.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
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 video1 × 6 gentle repetitions
Place your hands on the wall at chest height and step slightly back. Bend your elbows to bring your chest towards the wall, keeping your body aligned. Push away to straighten your arms and return.
What you train: Strengthens the chest, triceps and shoulders with less load than floor push-ups.
Watch video2 × 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 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.
Date checked:
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.
Date checked:
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 shoulders and triceps through overhead pressing.
From a stable position, press two light dumbbells overhead and lower slowly.
Technique cueKeep your ribs stacked above your pelvis.
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 × 10
What it trainsStrengthens the muscles that bend the elbow, especially the biceps.
With your elbows close to your body, bend both arms and lower slowly. Keep your shoulders relaxed.
Technique cueKeep your upper arms beside your trunk; move through the elbows.
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:
The video uses dumbbells; you may also use two tightly closed bottles of equal weight.
2 × 6
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 × 20 s
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:
2 × 25 s each side
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 × 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:
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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
