Keep It Simple

You do not need a gym or expensive equipment to start building a movement routine.

This short workout focuses on simple movements you can perform at your own pace.

Rest whenever you need to.

1. March in Place — 1 Minute

• Stand tall.

• March comfortably in place.

• Lift each knee only as high as feels comfortable.

• Keep a steady pace.

2. Bodyweight Squats — 1 Minute

• Stand with your feet about shoulder-width apart.

• Slowly lower your hips as if you are sitting down.

• Keep your movement comfortable and controlled.

• Stand back up.

• A sturdy chair can be placed behind you for additional support.

3. Wall or Counter Push-Ups — 1 Minute

• Place both hands against a sturdy wall or counter.

• Step your feet back slightly.

• Keep your body in a comfortable straight position.

• Slowly bend your elbows and move your chest toward the surface.

• Push back to the starting position.

4. Standing Back Leg Lifts — 1 Minute

• Hold a sturdy chair or counter for balance.

• Stand tall.

• Gently lift one leg backward without leaning forward.

• Lower it slowly.

• Switch legs halfway through the minute.

5. Glute Bridges — 1 Minute

• Lie on your back with your knees bent and feet flat on the floor.

• Slowly raise your hips.

• Pause briefly.

• Lower your hips back to the floor in a controlled movement.

• If getting down to the floor is difficult or uncomfortable, skip this exercise.

6. Standing Arm Circles — 1 Minute

• Stand comfortably.

• Extend your arms out toward the sides.

• Make small circles forward for about 30 seconds.

• Then circle backward for about 30 seconds.

7. Standing Oblique Twists — 1 Minute

• Stand with your feet comfortably apart.

• Keep your movements slow.

• Gently rotate your upper body from one side to the other.

• Do not force the turn.

8. Cool Down and Breathe — 1 Minute

• Sit or stand comfortably.

• Relax your shoulders.

• Take several slow, comfortable breaths.

• Allow your breathing and heart rate to settle.

Make It Your Own

• It is okay to move more slowly.

• It is okay to take breaks.

• You can also shorten individual exercises while you are getting started.

The goal is to build a movement habit you can maintain.