Narrated Movement
Sessions you can actually finish
For the body you have today, not the one you had at 30. Strength, gentle days, and short sessions for a week that has no room in it.
120 sessions, all free
Short
Fifteen minutes or less, so a busy week still counts
gentle
10-Minute Morning Mobility Flow
A gentle, joint-lubricating morning routine to wake up the body and ease stiffness before the day starts.
Kit: Yoga mat or carpeted floor
gentle
10-Minute Core Foundations
A ten-minute core session focused on function — breathing, stability, and controlled movement rather than endless crunches.
Kit: Yoga mat
gentle
10-Minute Balance & Stability
A short stand-alone balance session that trains proprioception and fall prevention — deceptively challenging.
Kit: A wall or sturdy chair for support
moderate
10-Minute Stair Climbing Cardio
A surprisingly useful bone-loading, heart-rate-raising session using a single flight of stairs.
Kit: A staircase (indoor or outdoor)
gentle
5-Minute Posture Reset
A micro-session to undo the effects of sitting — spine, shoulders, and neck in five targeted minutes.
Kit: None (can be done at a desk)
gentle
10-Minute Hip Flexor Release
Targeted relief for tight hip flexors — essential for anyone who sits for long periods or experiences lower back stiffness.
Kit: Yoga mat
gentle
10-Minute Pelvic Floor Connection
A gentle, awareness-based pelvic floor session — learning to activate, release, and integrate pelvic floor function.
Kit: Yoga mat or firm bed
moderate
10-Minute Mini Trampoline Rebounding
A low-impact, bone-loading cardiovascular session on a mini trampoline — easier on joints than running with similar benefits.
Kit: Mini trampoline (rebounder)
gentle
5-Minute Energy Reset
A quick mid-afternoon movement break to reset energy, focus, and posture — can be done in a small office space.
Kit: Nothing
gentle
10-Minute Wall Pilates
Pilates-inspired movements using a wall for support, alignment feedback, and resistance.
Kit: Flat wall
gentle
10-Minute Ankle & Foot Stability
Targeted foot and ankle conditioning — often overlooked but fundamental to balance, walking, and sport.
Kit: Flat floor (barefoot), Optional: small folded towel for grip
gentle
10-Minute Deep Squat Mobility
Targeted work to improve the deep squat position — ankle, hip, and thoracic mobility addressed systematically.
Kit: Yoga mat, Optional: heel lift (book or small wedge)
gentle
5-Minute Gentle Warm-Up
A minimal warm-up routine — marching, arm circles, hip swings, and ankle circles to prepare joints for any activity.
Kit: Nothing
gentle
10-Minute Cool-Down Stretch
A complete post-workout cool-down with major muscle group stretches held for 45 seconds each.
Kit: Nothing
moderate
15-Minute Bands & Glutes at Home
A quick targeted glute session with one resistance band — three key exercises, three sets each.
Kit: Nothing
gentle
10-Minute Morning Hips & Spine Reset
A brief morning routine targeting the hip-spine complex — ideal first thing before sitting at a desk.
Kit: Nothing
gentle
15-Minute Abs & Posture Circuit
A circuit combining core work with posture-focused exercises — dead bugs, bird dogs, wall slides, and prone extensions.
Kit: Nothing
moderate
15-Minute Farmers Carry Circuit
Loaded carry variations — farmer, suitcase, rack carry — building grip, core, and functional strength simultaneously.
Kit: Nothing
gentle
10-Minute Shoulder Mobility at the Wall
Targeted shoulder mobility work using a wall — thoracic extension, rotation, and overhead range.
Kit: Nothing
gentle
Self-Assessment: 5 Functional Movement Checks
Five simple movement tests to identify your areas of strength and mobility opportunity — a starting point for personalised training.
Kit: Nothing
gentle
10-Minute Beginner Sun Salutation
Learn the basic sun salutation sequence — the foundational yoga flow — in a beginner-friendly 10-minute guide.
Kit: Nothing
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