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Light Full Body

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Circuit 1

  • Arm Circles

    Arm Circles

    00:30
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • March in Place

    March in Place

    00:40
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Lift one knee toward hip height, then lower it and lift the other.
    3. Swing your arms naturally in time with your steps.
    4. Find a steady, comfortable rhythm.
    5. Stay tall and keep your core lightly engaged.
  • Squats

    Squats

    00:40
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Push-Ups

    Push-Ups

    00:40
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Plank

    Plank

    00:40
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • Child's Pose

    Child's Pose

    01:00
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.