This is not a replacement for the studio. It is the thing that stops one missed week becoming three. Twenty minutes, no kit, a bit of floor.
Warm up, 3 minutes
March on the spot 60 seconds. Ten arm circles each way. Ten bodyweight squats, slow. Ten hip hinges with hands on hips. Ten shoulder taps in a plank position.
The session, 15 minutes
Set a timer for 40 seconds work, 20 seconds rest. Go through the five movements three times.
- Squats. Feet shoulder width, sit back, chest up. Hold a bag of shopping if it is too easy.
- Press-ups. On the floor, on your knees, or hands on the kitchen worktop. Pick the one where you can do 40 seconds with good form.
- Reverse lunges. Alternate legs. Slow on the way down.
- Glute bridges. Squeeze at the top for a second. Single leg if you want more.
- Plank. Forearms or hands. If it breaks before 40 seconds, rest and get back in.
Cool down, 2 minutes
Walk about, then hold a hamstring stretch and a hip flexor stretch for 30 seconds a side.
What to do next
Tick it in the 8-Week tracker as a home session. Then book the next class. The restart guide covers the rest.