Level 1 – Foundation Program

Low Impact Conditioning Session – Weeks 1 - 4

Low Impact Conditioning and Movement Confidence

This session supports your Weeks 1–4 workouts by helping to develop:

• Joint mobility and control
• Light cardiovascular conditioning
• Movement confidence and coordination
  
  

Estimated Session Time
Choose the option that fits your schedule and energy level today:

• Quick Session: 15-20 minutes
  Complete 1–2 rounds only, shorten rest between movements.
• Standard Session: 20–25 minutes
  Recommended — complete the session as written, including full Warm-Up and Cool-Down.
• Extended Session: Up to 30 minutes
  Add an additional round or move more continuously while maintaining control.

All time estimates include Warm-Up and Cool-Down.

 

Session Overview

• Frequency: 1 x per week 
• Equipment: None  (chair optional)
• Intensity: Light–Moderate  (you should still be able to talk)

Warm Up

Complete one gentle round at a comfortable pace.

1. Light Movement  (2–3 minutes)
Options:

• March in place with relaxed arm swing
• Gentle walking
• Easy step-backs

Purpose:
Gradually raise body temperature and prepare your body to move.

2. Dynamic Mobility (2–3 minutes)

Options:

• Arm circles (forward & backward)
• Hip circles
• Gentle torso rotations
• Heel raises (use support if needed)

Move smoothly and with control. This is preparation, not exertion.

Main Conditioning Circuit 

Complete 2–3 rounds depending on energy level.
Rest briefly between exercises as needed.

1. Marching Knees
Lift knees comfortably, maintain upright posture
Option: Slower pace or seated march

 2. Step-Back Toe Taps
Step one foot back and tap the floor, alternate sides
Option: Smaller steps for balance
 
3. Standing Arm Reach & Pull
Reach arms overhead, pull elbows down, engage upper back and posture
 
4. Side Steps
Step side to side with soft knees 
Option: Narrow stance if space is limited
 
5. Low-Impact Squat to Chair
Sit back toward a chair, then stand tall
Option: Partial range or slower tempo

Focus on continuous, controlled movement, not speed.

Cool-Down & Breathing

Move slowly and focus on recovery:

• Easy march or walk in place
• Standing quad stretch (use support if needed)
• Chest and shoulder stretch

Finish with breathing:

• Slow inhale through the nose
• Long, relaxed exhale through the mouth
• 4–6 slow breaths

Purpose:
Support recovery and help your body settle.

Progression Guidance (Weeks 1–4)

During the first two weeks:

• Focus on learning movements
• Stay relaxed
• Complete 1–2 rounds comfortably

During Weeks 3–4, as confidence improves, you may:

• Add an additional round
• Reduce rest slightly
• Move more smoothly between exercises

There is no requirement to increase intensity.

Coaching Notes

• You should feel warm and slightly breathless, but not exhausted.

• Stop if you feel pain, dizziness, or sharp discomfort

• Consistency matters more than intensity

 

How This Fits Into Weeks 1–4

This conditioning session remains the same throughout Weeks 1–4.

Use it when you want:

• A light continuous movement on busy days
• A gentle conditioning focus
• Support recovery between strength sessions
  
  

Video Support

Videos are provided for each movement in this session.
Watch first if needed, then move at your own pace.

You can play videos directly on this page or stream to a larger screen for at-home workouts.