Guided workouts · beginner
Beginner Upper & Core
Pushing, pulling and bracing, at a pace that lets you learn the shapes.
- Time
- 20 min
- Movements
- 5
- Focus
- Chest, back, shoulders, core
- You need
- No equipment
Warm-up
Jumping Jack
0:30
Next: Butt Kicks
Jumping jack
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: core, shoulders, upper back, lats, obliques, chest, triceps, glutes, hip flexors, quads.
The session, move by move
Warm-up
6 movements · 30s each
Jumping JackJumping jack
0:30
Butt KicksStep
0:30- March in Place
Step · demo video in the player
0:30 - Brisk Walking
Step
0:30 
Bird Dog with RotationBird dog
0:30- Step Jack
Jumping jack
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Start freeGeneral education, not medical advice. If a movement hurts, skip it.
