The movement on your card.

Muscle emphasis: Thighs and glutes; the trunk helps you stay steady.

Setup: Stand in front of a solid bench or chair that cannot roll, tip or slide. Check that you can sit with both feet flat.

Movement and finish: From standing, bend hips and knees to sit down gently. Press through your feet to stand upright again.

• Keep both feet planted.
• Lower onto the seat without dropping.
• Stand without rocking for momentum.

Common mistake: Dropping onto the seat or choosing a surface that moves.

Load and dose: This is the bodyweight chair version. Follow the plan dose; extra weight is not required.

When to end the set: End the set if you cannot control sitting or standing, or the seat shifts.

Muscle emphasis: Thighs and glutes, with the trunk holding posture.

Setup: Stand with feet around shoulder width on clear, level floor. Use the bodyweight squat position.

Movement and finish: Lower over three steady counts by bending hips and knees. Return to standing with control; reset before repeating.

• Spread the lowering evenly over three counts.
• Keep your whole foot down.
• Finish upright without leaning backward.

Common mistake: Speeding through part of the lowering or bouncing out of the bottom.

Load and dose: The current prescription is bodyweight. Do not add weight to make up for fewer controlled repetitions.

When to end the set: End the set when you cannot keep the count or controlled range.

Muscle emphasis: Thighs and glutes, with balance and trunk control.

Setup: Stand with one foot forward and one behind, feet separated sideways for balance. Keep the back heel lifted; both feet stay on the floor.

Movement and finish: Bend both knees to lower the back knee toward the floor. Push through the front foot to rise in the same stance, then change sides.

• Keep the front foot planted.
• Lower only as far as you can balance.
• Count the displayed repetitions for each side.

Common mistake: Standing on one narrow line or stepping between every repetition.

Load and dose: Use bodyweight and the printed per-side dose; do not add a bench or dumbbells by default.

When to end the set: Stop if balance or a controlled rise is lost.

Muscle emphasis: Thighs and glutes, with the trunk supporting the held weight.

Setup: Hold one dumbbell vertically at your chest with both hands, or a kettlebell by its handles. Stand around shoulder width.

Movement and finish: Bend at the hips and knees while keeping the weight close. Push through both feet to return upright.

• Keep the weight near your chest.
• Let knees follow the direction of your toes.
• Use a depth you can reverse smoothly.

Common mistake: Letting the weight drift forward or dropping deeper than you can control.

Load and dose: Choose a weight you can hold securely and move for the displayed dose and effort.

When to end the set: End the set before grip, posture or control gives way.

Muscle emphasis: Thighs and glutes; the trunk steadies the step.

Setup: Stand on clear, level floor with a dumbbell in each hand at your sides. Leave room to step backward.

Movement and finish: Step one foot back, bend both knees, then push through the front foot to bring your feet together. Work both sides.

• Keep enough width between your feet to balance.
• Lower without dropping the back knee.
• Count the printed repetitions per side.

Common mistake: Taking a tightrope step or using momentum to recover balance.

Load and dose: Use weights you can carry steadily throughout the step and the displayed effort.

When to end the set: End the set if the step or return becomes unsteady.

Muscle emphasis: Thighs and glutes; the trunk steadies the resistance.

Setup: Use an intact long resistance band or tube designed for this setup. Secure its middle beneath both feet and hold the ends at shoulder level.

Movement and finish: From standing, bend hips and knees into a controlled squat. Stand again against the band, keeping both feet fixed.

• Keep both feet on the band.
• Hold the ends securely near the shoulders.
• Control the return as tension changes.

Common mistake: Letting the band slip under a foot or using a short loop that does not fit this setup.

Load and dose: Use the band maker's setup and stretch limits; select tension you can control through the printed dose.

When to end the set: Stop if the band slips, is damaged, or pulls you out of position.

Muscle emphasis: Thighs and glutes, with the trunk helping you stay steady.

Setup: Stand with feet around shoulder width and give yourself clear space behind you.

Movement and finish: Bend hips and knees to lower through a controlled range. Press through both feet to return upright.

• Sit down between your hips.
• Keep your whole foot on the floor.
• Stand tall with control.

Common mistake: Rushing deeper than you can control or letting the heels lift.

Load and dose: Use bodyweight and the dose on your plan; extra weight changes the variation.

When to end the set: End the set before your heels lift or you lose a controlled rise.

Muscle emphasis: Glutes and back of the thigh; the trunk keeps the hips level.

Setup: Lie on your back, knees bent. Plant one foot and lift the other foot away from the floor; arms rest beside you.

Movement and finish: Lift your hips with the planted leg until your trunk and thigh line up without arching. Lower gently and repeat on both sides.

• Keep the hips level.
• Press through the planted foot.
• Use the displayed repetitions per side.

Common mistake: Twisting the pelvis or arching the back to lift higher.

Load and dose: This version uses bodyweight. Keep the same controlled range on each side.

When to end the set: End the set if the hips twist or the back takes over the lift.

Muscle emphasis: Glutes and back of the thighs; the trunk holds the spine steady.

Setup: Stand hip-width apart with hands at your chest and knees softly bent. Keep a comfortable, long spine.

Movement and finish: Move your hips backward as the torso inclines. Stop before the back rounds, then bring your hips forward to stand tall.

• Send the hips backward.
• Keep a small knee bend.
• Let your gaze follow the floor as you hinge.

Common mistake: Turning the hinge into a deep squat or bending through the lower back.

Load and dose: Practice control with bodyweight and follow the printed repetitions.

When to end the set: End the set if you cannot keep the back position steady.

Muscle emphasis: Hamstrings and glutes; back and trunk muscles steady the torso.

Setup: Stand hip-width apart holding a dumbbell in each hand near the fronts of your thighs. Keep a small knee bend.

Movement and finish: Push your hips backward and lower the weights close to the legs. Reverse before your back position changes, then stand tall.

• Move from your hips.
• Keep the weights close.
• Finish upright without leaning back.

Common mistake: Chasing the floor, rounding the back, or bending the knees into a squat.

Load and dose: Use weights that allow the displayed dose and effort without pulling you out of position.

When to end the set: End the set before grip or back-position control is lost.

Muscle emphasis: Glutes and hamstrings; the trunk and grip support the lift.

Setup: Place a kettlebell between your feet on clear, level floor. Hinge and bend your knees enough to grasp the handle with both hands.

Movement and finish: Stand up holding the bell close beneath you. Hinge back and lower it to the floor with control before the next lift.

• Keep the back position steady.
• Push through both feet.
• Set the bell down gently.

Common mistake: Jerking the bell up or rounding to reach a handle that is too low.

Load and dose: Choose a bell you can lift and set down for the printed dose without losing position.

When to end the set: Stop when you cannot control the lift or put the bell down safely.

Muscle emphasis: Hamstrings and glutes; the back and trunk hold posture.

Setup: Use a suitable intact long loop band beneath both feet and across the backs of your shoulders, never the neck. Follow its maker's setup limits.

Movement and finish: With knees softly bent, push your hips backward into a controlled hinge. Return to standing against the band.

• Keep both feet planted on the band.
• Move through the hips with a steady back.
• Finish with shoulders over hips.

Common mistake: Placing tension on the neck or folding the back instead of hinging.

Load and dose: Begin with tension that lets you keep the printed effort and a controlled return.

When to end the set: Stop if the band slips toward the neck, is damaged, or changes your posture.

Muscle emphasis: Glutes and hamstrings; trunk and grip control the moving bell.

Setup: Use a clear area and a secure two-hand grip. First be able to hinge and deadlift the bell with control; ask for technique help if the swing is unfamiliar.

Movement and finish: Hinge to hike the bell between your legs. Drive the hips forward so it floats to about chest height; hinge as it returns and park it safely.

• Let the hips drive the bell.
• Keep the back steady.
• Control the return before the next swing.

Common mistake: Lifting with the arms, squatting each swing, or leaning backward at the top.

Load and dose: Use a bell you can control and park; stop early rather than force the printed repetitions.

When to end the set: End the set before grip, hinge timing or safe parking deteriorates.

Muscle emphasis: Glutes and the back of the thighs.

Setup: Lie on your back with knees bent, feet flat, and arms relaxed beside you.

Movement and finish: Lift the hips from the floor without arching the back, then lower with control.

• Press through the whole foot.
• Lift until hips and ribs feel stacked.
• Pause, then lower with control.

Common mistake: Overarching the lower back instead of finishing with the glutes.

Load and dose: Use bodyweight and the displayed repetitions; no added weight is required.

When to end the set: End the set when you cannot lift and lower without the back arching.

Muscle emphasis: Chest, triceps and front shoulders; the trunk holds the body steady.

Setup: Place your hands slightly wider than your shoulders on clear floor space. Extend your legs and make one line from head to heels.

Movement and finish: Lower the body as one unit, then press back to the straight-arm floor position.

• Brace gently and bend your elbows about forty-five degrees from your ribs.
• Lower your chest only through a range you can control without sagging.
• Press the floor away and return with your body moving as one unit.

Common mistake: Letting the hips sag, flaring the elbows, or rushing through the lowering.

Load and dose: Use bodyweight at the displayed effort. Do not force extra repetitions after control is lost.

When to end the set: End the set before the hips sag or you cannot press back up in one line.

Muscle emphasis: Chest, triceps and front shoulders; the trunk holds the body steady.

Setup: Set up in the same straight-body floor position as a push-up, with your hands slightly wider than your shoulders.

Movement and finish: Lower the straight body over three steady counts, then press up with control and reset.

• Lower for three steady counts, as specified by this plan's tempo cue.
• Keep your hips and shoulders moving together and use only a controlled range.
• Press up with control, reset your position and repeat the displayed prescription.

Common mistake: Speeding up the count as fatigue builds or letting the hips reach the floor first.

Load and dose: Follow the displayed dose and three-count lowering; a faster rep is a changed tempo.

When to end the set: End the set if you cannot keep the three-count lowering or straight-body position.

Muscle emphasis: Chest, front shoulders and triceps; the trunk keeps the body aligned.

Setup: Place hands slightly wider than shoulders on a fixed, stable bench or raised surface. Step back into one line from head to heels.

Movement and finish: Bend the elbows to bring your chest toward the surface. Press away until you return to the same straight-body position.

• Move hips and shoulders together.
• Keep elbows at a comfortable angle near forty-five degrees.
• Use a smooth lowering.

Common mistake: Letting the hips sag or using a surface that can move.

Load and dose: Use bodyweight and the displayed effort; surface height changes difficulty.

When to end the set: Stop if the support shifts or you cannot press up in one line.

Muscle emphasis: Shoulders and triceps; the trunk supports the raised-hip position.

Setup: Place hands on clear floor near shoulder width. Raise hips into an inverted V, with feet on the floor and enough space for your head.

Movement and finish: Bend the elbows to lower your upper body toward the floor. Keep your head unweighted, then press back into the raised-hip position.

• Keep the hips high.
• Lower only as far as the arms can control.
• Press the floor away.

Common mistake: Dropping onto the head or turning the movement into a sagging push-up.

Load and dose: Use bodyweight and keep enough control to reverse before the head touches down.

When to end the set: Stop before the arms give way; never support your weight on your head or neck.

Muscle emphasis: Chest, triceps and front shoulders.

Setup: Use dumbbells you can position safely. Lie on your back with feet planted, knees bent, and one weight beside each side of your chest.

Movement and finish: Press the weights above your chest. Lower until the upper arms gently meet the floor, then press again without bouncing.

• Keep wrists above elbows.
• Lower both weights with control.
• Keep the ribs from flaring upward.

Common mistake: Banging the arms on the floor or dropping the weights to finish.

Load and dose: Choose weights you can position, press and put down safely for the displayed effort.

When to end the set: End the set before you cannot lower and put down the weights under control.

Muscle emphasis: Shoulders and triceps; the trunk and glutes steady standing posture.

Setup: Stand with feet around shoulder width and clear space overhead. Hold a dumbbell at each shoulder, elbows slightly forward.

Movement and finish: Press the weights overhead while keeping the torso steady. Lower with control to the starting shoulder position.

• Keep the ribs over the hips.
• Let the arms press; do not drive with the legs.
• Finish without snapping the elbows.

Common mistake: Leaning backward or bouncing the legs to move too much weight.

Load and dose: Use weights you can raise and lower at the printed effort without arching.

When to end the set: Stop if you cannot keep the trunk steady or lower the weights safely.

Muscle emphasis: Chest and triceps, with front shoulders and trunk support.

Setup: Use an intact band secured behind you around chest height with a purpose-built anchor installed as directed. Stand facing away, holding the ends beside your chest.

Movement and finish: Press both hands forward from the chest, then let the elbows return under control without being pulled backward.

• Keep a steady staggered stance.
• Keep wrists in line with forearms.
• Control the band on the return.

Common mistake: Using an unverified anchor or leaning to overcome too much tension.

Load and dose: Follow the band and anchor makers' limits; choose tension that fits the printed effort.

When to end the set: Stop if the anchor moves, the band slips, or your stance changes.

Muscle emphasis: Chest, front shoulders, triceps, and trunk.

Setup: Face a clear wall, place hands just wider than shoulders, and step back until your body forms one line.

Movement and finish: Bend the elbows to bring your chest toward the wall. Press back to the same straight-body position.

• Bend the elbows about halfway between your ribs and shoulders.
• Bring your chest toward the wall.
• Press away without letting the hips sag.

Common mistake: Leading with the head while the hips stay behind.

Load and dose: Move closer to the wall to reduce difficulty while keeping the prescribed effort in view.

When to end the set: End the set when hips and shoulders no longer move together.

Muscle emphasis: Back and upper arms, with the grip and trunk helping you stay steady.

Setup: Use a securely installed, load-rated pull-up bar with a clear area below it. Hold slightly wider than shoulder width with palms facing away; reach the bar safely rather than jumping from unstable furniture.

Movement and finish: Pull from a still hanging position, then return to a controlled hang without swinging.

• Start still, gently brace and bring the shoulders away from the ears.
• Drive your elbows down and pull upward without swinging or kicking.
• Lower slowly to a controlled hanging position; stop the set before control is lost.

Common mistake: Swinging for momentum, jutting the head toward the bar or dropping from the top.

Load and dose: Use bodyweight and the displayed effort. Assistance changes the variation; record that difference.

When to end the set: End the set before grip or controlled lowering fails; return safely to the floor.

Muscle emphasis: Upper and middle back, rear shoulders and upper arms.

Setup: Secure an intact band to a suitable low anchor as its maker directs. Sit facing it with feet supported, knees bent and a steady upright torso; hold the ends in front.

Movement and finish: Pull the elbows back beside your ribs. Return the hands forward slowly without letting the band pull your torso with it.

• Keep the torso still.
• Guide elbows toward the ribs.
• Release the pull with control.

Common mistake: Rocking backward or trusting an anchor that has not been checked.

Load and dose: Respect the band and anchor makers' limits; use tension you can control for the printed dose.

When to end the set: Stop if the anchor shifts, the band is damaged, or you must rock to finish.

Muscle emphasis: Upper back and rear shoulders.

Setup: Hold an intact band in both hands in front of your chest, arms extended with a small elbow bend. Stand steadily.

Movement and finish: Move the hands apart until the arms line up with your torso, then return slowly to the starting width.

• Keep shoulders relaxed.
• Keep the ribs from lifting.
• Move the hands outward without jerking.

Common mistake: Arching the back, shrugging or stretching the band past its limit.

Load and dose: Use light, controlled tension and the printed accessory dose; follow the band's stretch limits.

When to end the set: Stop when you must shrug or arch to open the band, or the band slips.

Muscle emphasis: Back and rear shoulders, with the upper arm assisting.

Setup: Hold one dumbbell. Hinge with your free hand on a stable support at hip height or below; keep both feet secure and your torso steady.

Movement and finish: Pull the weight toward your hip, then straighten the arm to lower it with control. Work the other side too.

• Keep the hips facing the floor.
• Guide the elbow back beside the ribs.
• Lower as carefully as you lift.

Common mistake: Twisting the torso or throwing the dumbbell upward.

Load and dose: Use a weight you can move both ways without twisting. Follow the displayed repetitions per side.

When to end the set: Stop before the torso twists, support shifts or grip fails.

Muscle emphasis: Back and upper arms; the trunk keeps the body in line.

Setup: Use a secure, load-rated low bar installed for rows. Place your chest below it, grip slightly wider than shoulders, and keep your feet on the floor.

Movement and finish: Pull your chest toward the bar while keeping the body aligned. Lower by straightening the arms under control.

• Move the body as one unit.
• Pull elbows back.
• Keep the feet in contact with the floor.

Common mistake: Letting hips sag or using a bar or furniture not secured for this load.

Load and dose: Use the bodyweight angle you can control at the printed effort; do not add weight.

When to end the set: Stop if the anchor shifts, grip slips, or the body line cannot be held.

Muscle emphasis: Back and upper arms, with grip and trunk control.

Setup: Use a securely installed, load-rated pull-up bar and a suitable intact assistance band. Follow the maker's band attachment and foot or knee placement; arrange a safe way to enter and leave it.

Movement and finish: From a still assisted hang, pull upward by bringing elbows down. Lower back to the controlled hanging position.

• Keep the body still.
• Pull without kicking.
• Control the descent and band tension.

Common mistake: Swinging, dropping down or letting the foot or knee slip from the band.

Load and dose: Use assistance that permits control at the printed effort; band color is not a universal load.

When to end the set: Stop before grip or band placement becomes insecure; leave the band carefully.

Muscle emphasis: Upper back, rear shoulders, and the muscles that support the trunk.

Setup: Lie face down on clear floor space, with a towel or mat only if you want padding. Reach your arms forward and keep your neck relaxed.

Movement and finish: Make a small lift of the arms and chest, pause, and return them to the floor. No elbow-row motion is prescribed.

• Lift the hands and chest only as far as you can control.
• Pause briefly without throwing your head back.
• Lower slowly and reset before the next rep.

Common mistake: Throwing the head back or using a large, uncontrolled arch.

Load and dose: This is an unloaded accessory movement, not a substitute for the resistance of a pull-up.

When to end the set: Stop before the lower back arches strongly or the neck lifts backward.

Muscle emphasis: Side trunk muscles, with shoulder and hip support.

Setup: Lie on your side, forearm on the floor and elbow below the shoulder. Stack or stagger your feet and line up your torso.

Movement and finish: Lift the hips to form a steady line, hold while breathing, then lower gently and repeat on the other side.

• Keep hips stacked.
• Press the forearm into the floor.
• Use the displayed hold time per side.

Common mistake: Letting the hips drop or rotating the chest to extend the hold.

Load and dose: Use bodyweight. End the hold when the shape changes even if time remains.

When to end the set: Stop when the supporting shoulder or trunk can no longer hold the position.

Muscle emphasis: Abdominal muscles hold the trunk steady while arms and legs extend.

Setup: Lie on your back on clear floor. Gently bring ribs toward pelvis so the lower back rests against the floor.

Movement and finish: Lift the shoulders and legs slightly, reaching arms overhead only while the lower back stays down. Hold and breathe, then lower gently.

• Keep the lower back on the floor.
• Keep breathing.
• Use only the reach you can hold still.

Common mistake: Lowering the legs too far so the lower back arches.

Load and dose: Use the displayed seconds, not repetitions; a shorter controlled hold is preferable to an arched position.

When to end the set: End the hold as soon as the lower back lifts or the neck cannot stay comfortable.

Muscle emphasis: Abdominal and side trunk muscles resist the band's sideways pull.

Setup: Use an intact band and secure anchor at chest height, installed as directed. Stand side-on, feet planted, hands holding the band at the chest.

Movement and finish: Press hands forward, hold without turning for the displayed time, then return them to the chest. Face the other way for the other side.

• Keep shoulders and hips facing forward.
• Reach straight ahead.
• Breathe through the hold on each side.

Common mistake: Twisting toward or away from the anchor, or treating the timed hold as fast repetitions.

Load and dose: FirstOne prescribes a hold in seconds per side. Respect band limits and use tension that lets you stay still.

When to end the set: End the hold if the anchor moves or the torso starts to turn.

Muscle emphasis: Deep trunk muscles that resist arching and rotation.

Setup: Lie on your back with arms up and hips and knees bent to comfortable right angles.

Movement and finish: Extend one arm and the opposite leg, return to the start, then switch sides.

• Keep the ribs gently down.
• Move one arm and the opposite leg slowly.
• Stop the reach before the lower back lifts.

Common mistake: Reaching farther after the lower back has started to arch.

Load and dose: Use the printed repetitions per side and a reach you can control; no weight is needed.

When to end the set: Stop the reach before the lower back lifts; end the set if that control is lost.

Muscle emphasis: Trunk, glutes, shoulders, and back.

Setup: Start on hands and knees with hands under shoulders and knees under hips.

Movement and finish: Reach the opposite arm and leg away from you, return them under the body, then change sides.

• Reach one arm and the opposite leg long.
• Keep the hips facing the floor.
• Return slowly without shifting your weight.

Common mistake: Lifting the leg so high that the lower back twists or arches.

Load and dose: Use bodyweight and the printed repetitions per side; height is not the target.

When to end the set: End the set when you cannot prevent the hips rotating or the back arching.

Muscle emphasis: Trunk, shoulders, and glutes.

Setup: Place forearms under shoulders and extend the legs so your body forms one line.

Movement and finish: Hold the straight-body position while breathing, then lower the knees to finish.

• Gently brace as if preparing for a cough.
• Squeeze the glutes.
• Breathe while keeping the shape still.

Common mistake: Holding longer after the hips have sagged or lifted.

Load and dose: Follow the displayed seconds. Stop earlier if the position changes.

When to end the set: End the hold when the hips sag or rise, or you cannot breathe steadily.

Muscle emphasis: Legs and trunk while gently raising breathing rate.

Setup: Stand tall near a wall or sturdy surface if you want balance support.

Movement and finish: Alternate lifting and replacing the feet while standing in place; slow down to finish.

• Use quick, quiet steps.
• Swing the arms naturally.
• Keep a pace that lets you speak in short sentences.

Common mistake: Turning a warm-up into an all-out effort.

Load and dose: Follow the session pace and time; no added weight is prescribed.

When to end the interval: Slow or stop if you cannot keep your balance or the intended pace.

Muscle emphasis: Thighs, glutes and calves, with balance through the trunk.

Setup: Use a low, firm step or bench designed for stepping, on a level nonslip surface. Check stability and room for your whole foot. A bench label alone does not confirm this setup; have a secure rail or wall nearby if needed.

Movement and finish: Place one whole foot on the step, rise and bring the other foot alongside it. Step down under control, then change the leading leg. Finish with both feet on the floor.

• Land the whole foot securely.
• Keep the knee tracking with the foot.
• Step down quietly and deliberately.

Common mistake: Choosing a high or unstable surface and dropping quickly off it.

Load and dose: Use bodyweight for the interval and effort on your card. Height and speed should allow a controlled step down; no dumbbells are prescribed.

When to end the interval: Stop if the step moves, your foot cannot land securely, or you cannot control the descent.

Muscle emphasis: Shoulders and arms, with the legs and trunk supporting the rhythm.

Setup: Stand with feet comfortably apart and slightly staggered, knees soft and hands in front of your chin. Clear space around you for the full reach of your arms and small steps.

Movement and finish: Make light straight punches into clear air, returning each hand before the next punch. Allow small steps and a comfortable turn through the body. Slow the rhythm to finish.

• Keep each punch light and controlled.
• Return the hand toward your guard.
• Keep breathing as the feet and body turn.

Common mistake: Throwing hard punches that pull you off balance or snap the elbow straight.

Load and dose: Keep the easy rhythm and interval on your card. No weights, contact or maximal punches are needed.

When to end the interval: Slow or stop when you lose balance, cannot return the hands smoothly, or cannot keep the intended breathing pace.

Muscle emphasis: Thighs and glutes, with the trunk keeping you steady.

Setup: Stand on clear, level floor with a comfortable squat stance and toes angled slightly out. Hold your arms forward if that helps balance.

Movement and finish: Bend your hips and knees into a comfortable squat, then press through both feet to stand upright. Repeat the complete lower-and-rise movement at a steady pace.

• Keep both whole feet grounded.
• Let the knees follow the toes.
• Stand up fully with control and keep breathing.

Common mistake: Staying low and pulsing instead of completing the rise on this card.

Load and dose: Use bodyweight and the seconds and effort printed on this card. This is a timed squat-to-stand movement; no added load or extra pulse is prescribed.

When to end the interval: End the interval when your heels lift, knees collapse inward, or you cannot control the rise.

Muscle emphasis: Legs and hips, with the trunk supporting an upright walk.

Setup: Choose a clear, level route with room to turn safely and comfortable, supportive footwear. Start at an easy pace before increasing it.

Movement and finish: Walk with a purposeful, comfortable stride and natural arm swing. Stay aware of the route and ease the pace to finish the interval.

• Look ahead along your route.
• Let your arms swing comfortably.
• Keep a pace at which you can still talk.

Common mistake: Forcing speed or long strides until the walk becomes unsteady or breathless.

Load and dose: Follow your card's time and effort. A brisk pace raises breathing while still allowing conversation; no weighted vest or carried load is prescribed.

When to end the interval: Slow down when conversation becomes difficult or balance changes. Stop if the route or footing is unsafe.

Muscle emphasis: Trunk and shoulders supporting the body while the hips and legs move.

Setup: Place hands under shoulders on a firm, nonslip surface, then extend the legs into a straight-body plank. Leave room for the knees to travel forward.

Movement and finish: From a high plank, draw one knee forward, return that foot and alternate legs. Keep your hands in place. Slow down, then lower the knees to finish.

• Keep hands under shoulders.
• Move the knees without bouncing the hips.
• Keep breathing while the feet alternate.

Common mistake: Chasing speed after the plank position is lost.

Load and dose: Use bodyweight for the timed interval. Choose a leg speed that preserves your plank and the effort on the card.

When to end the interval: Stop if your hands slip, your hips sag or lift uncontrollably, or your shoulders can no longer support the position.

Muscle emphasis: Hip flexors, legs and trunk during the repeated knee lifts.

Setup: Stand upright with feet around hip width on clear, level, nonslip floor. Start with a marching rhythm before picking up the pace.

Movement and finish: Alternate lifting the knees in a light running-in-place rhythm. Land softly underneath you and let the arms assist naturally. Slow to a march to finish.

• Lift each knee only as high as comfortable.
• Keep your torso upright.
• Use light, controlled foot contacts.

Common mistake: Leaning backward or stomping in order to lift the knees higher.

Load and dose: Use the printed seconds and effort. Knee height and pace should stay controllable; no external load is required.

When to end the interval: Slow or stop if the landings become heavy, you lose balance or you cannot keep the intended breathing pace.

Muscle emphasis: Thighs, glutes, shoulders and triceps, with the trunk supporting the lift.

Setup: Use two manageable dumbbells, clear overhead space and firm footing. Stand in your squat stance with the weights supported at shoulder level and elbows slightly forward.

Movement and finish: Squat with the dumbbells at your shoulders. Stand through the legs, then continue that drive into an overhead press. Lower the weights to the shoulders before the next squat; finish by lowering them under control.

• Keep the squat controlled.
• Drive with the legs before pressing.
• Return the weights to the shoulders before lowering again.

Common mistake: Pressing early or dropping into the next squat before the weights return.

Load and dose: Start with light dumbbells you can control overhead for the card's interval. Follow its effort, not a source workout's weight or repetitions.

When to end the interval: End the interval if the weights drift, the back arches or you cannot lower them steadily.

Movement emphasis: Rotation through the upper back, with the chest and shoulder moving gently.

Setup: Lie on your side with knees bent and together, arms reaching forward and palms together. Support the head with a small folded towel if needed.

Movement and finish: Use the side-lying open-book version: lift the top arm and turn the chest toward the other side, letting your eyes follow the hand. Return slowly, then change sides.

• Keep the knees comfortably stacked.
• Turn the chest as the top hand opens.
• Follow the hand with your eyes without forcing the neck.

Common mistake: Rolling the whole pelvis or forcing the hand to touch the floor behind you.

Load and dose: Follow the slow repetitions or comfortable hold offered on your card. No weight is needed; a larger reach is not the goal.

When to ease out: Ease back if the knees roll away, the reach pulls the shoulder or you cannot breathe comfortably. Stop for pain.

Movement emphasis: Front of the hip and thigh on the kneeling side.

Setup: Kneel on one knee with the other foot flat in front. Keep hips facing forward and torso tall. Use a folded towel or cushion under the knee if needed.

Movement and finish: In half kneeling, gently tuck the pelvis and shift it forward a small amount until the front of the rear hip feels a mild stretch. Ease back to release and change sides.

• Gently tuck the pelvis.
• Stay tall through the torso.
• Make the forward shift small and keep breathing.

Common mistake: Taking a deep lunge by arching the lower back instead of controlling the pelvis.

Load and dose: Use the card's slow repetitions or hold option. Keep the stretch mild and unloaded rather than adding depth or extra sets.

When to ease out: Ease out if the back arches, the knee is uncomfortable or the stretch becomes painful.

Movement emphasis: Gentle movement of the spine, chest and trunk.

Setup: Start on hands and knees with hands under shoulders, knees under hips and head in line with your back. Use padding under the knees if helpful.

Movement and finish: Round the back gently as you breathe out, then let the chest open into a small comfortable arch as you breathe in. Move slowly between the positions and return to a neutral back to finish.

• Let the breath guide the movement.
• Keep the neck relaxed and moving with the spine.
• Use a small, smooth range.

Common mistake: Throwing the head backward or forcing a deep lower-back arch.

Load and dose: Follow the repetitions or hold option on the card. For a hold, choose a comfortable position and keep breathing; do not force the end of the range.

When to ease out: Ease out if the neck or lower back feels compressed, or the wrists or knees become painful.

Movement emphasis: Calf and ankle movement on the front leg.

Setup: Face a wall in a short split stance with the front foot flat. Rest hands on the wall for balance if needed; leave enough space for the front knee to bend.

Movement and finish: In a short split stance, bend the front knee forward over the foot while keeping the heel grounded. Rock back to release. Move slowly, then change sides.

• Keep the whole front foot grounded.
• Let the knee follow the direction of the toes.
• Rock forward gently, then release.

Common mistake: Forcing the knee farther by lifting the heel or collapsing the foot.

Load and dose: Follow the card's repetitions or hold option. No added load is needed; the knee only travels as far as the heel can stay down comfortably.

When to ease out: Ease back when the heel lifts, the foot rolls inward or you feel a painful pinch at the ankle.

Movement emphasis: Gentle movement through the back, hips, shoulders and front of the trunk.

Setup: Use clear floor space with optional knee padding. For cobra, lie on your front with hands near the shoulders and elbows bent.

Movement and finish: Ease the hips toward the heels with arms forward for child's pose. Come through hands and knees, lower onto your front, then gently lift the chest for a low cobra while keeping the hips down. Lower the chest before returning.

• Move between positions slowly.
• Keep the cobra low and the hips grounded.
• Breathe easily without forcing the range.

Common mistake: Straightening the elbows fully by lifting the hips or forcing the lower back.

Load and dose: Use the slow repetitions or hold option on your card. A hold can stay in a comfortable position; no deep backbend or extra load is required.

When to ease out: Stop for back, shoulder, wrist or knee pain. Ease out if the position restricts comfortable breathing.

Movement emphasis: Movement through the shoulders and chest, with the upper back supporting the arc.

Setup: Stand tall with clear space overhead and behind you. Hold a long towel, smooth stick or light band with a very wide grip, arms comfortably straight and ribs steady.

Movement and finish: Lift the implement in a slow arc from in front of your thighs toward overhead, continuing behind you only if comfortable. Let the shoulder blades move with the arms, then reverse the arc to return.

• Start with a wide, comfortable grip.
• Let the shoulder blades move naturally.
• Keep the ribs steady and the arc unforced.

Common mistake: Narrowing the grip or pulling hard to force the implement behind the back.

Load and dose: Follow the repetitions or hold option on the card. Use an unweighted implement or light band; a hold stays within a comfortable range.

When to ease out: Stop for pain, catching or a feeling of instability. Reverse the motion before you need to arch the back or force the arms farther.

Movement emphasis: Rotation through the hips, with the glutes and surrounding hip muscles moving gently.

Setup: Sit on the floor with one bent leg in front and the other to the side, knees near comfortable right angles. Place your hands on the floor for support if needed.

Movement and finish: With both knees bent, rotate them together through the middle toward the other side. Let the feet pivot and settle into the opposite 90/90 position. Sit tall between switches and release slowly to finish.

• Switch slowly through the hips.
• Keep the knees comfortable.
• Use hand support to sit tall between sides.

Common mistake: Pushing a knee or hip down to force the shape to match a picture.

Load and dose: Follow the slow repetitions or hold option on the card. Use a comfortable seated position for a hold; no weight or forced knee pressure is needed.

When to ease out: Ease out if a knee twists painfully or you need to force a hip or knee toward the floor.

Movement emphasis: Movement through the hips, inner thigh and upper back, with the shoulders supporting the reach.

Setup: Start in a high plank and bring one foot beside the same-side hand, with that foot flat. Lower the rear knee to the floor if needed and keep the opposite hand supported.

Movement and finish: From the supported lunge, turn your chest toward the front leg and reach that hand upward, following it with your eyes. Return the hand to the floor, bring the foot back and change sides slowly.

• Keep the front foot flat.
• Open the chest with a comfortable reach.
• Return the hand before changing sides.

Common mistake: Forcing the reach while the front knee collapses or the supporting shoulder loses control.

Load and dose: Follow the card's repetitions or comfortable hold option. Keep the movement unloaded and the range easy; the name does not require a maximal stretch.

When to ease out: Ease out if the supporting arm cannot hold you, the front foot lifts or the stretch becomes painful.