WARM-UP
- Progressive marching — 4 min
MAIN SESSION
01Brisk march60 s
02Lateral step touch45 s
03Low-impact boxing45 s
04Low step-up30 sec per side
Structure: 4 rounds · Rest: 30 sec between movements
COOL-DOWN
Walk slowly — 3 min.
REGRESSION
Reduce the range and pace.
PROGRESSION
Increase the arm pace or add one round.
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.