← ALL WORKOUTS20 min · Beginner · Home

Safe Return

A gradual return after time away.

01 · PREPARE

WARM-UP

  • Gentle marching and breathing — 4 min
02 · TRAIN

MAIN SESSION

01Sit to stand8
02Wall push-up8
03Glute bridge10
04Bird dog6 per side

Structure: 2–3 rounds · Rest: 60–90 sec

03 · RECOVER

COOL-DOWN

Comfortable walking — 3 min.

IF IT FEELS HARD

REGRESSION

Complete 1–2 rounds.

IF IT FEELS CONTROLLED

PROGRESSION

Add one round after two comfortable sessions.

MR MESSAGE

Starting again slowly is still starting again—and that is already a victory.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

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