Confident Core

25 minBeginner–intermediateHome

3 rounds

SESSION STRUCTURE

1. WARM-UP · 4–6 MIN

Gentle marching, shoulder circles, hip mobility and a few slow repetitions of the first exercise.

How to organise3 rounds

Walk slowly, let your breathing return to normal and finish with gentle mobility without forcing stretches.

When you complete the whole session with good technique twice in a row, add 1–2 repetitions, one round or a small load — only one change at a time.

ADAPT THE PLAN TO YOU

On harder days, reduce load, pace or one round. On stronger days, progress without losing technique.

Follow medical clearance and specialist guidance. Recovery and individual symptoms set the pace.

Stop for sharp pain, dizziness, unusual shortness of breath, bleeding or pelvic symptoms.

“You do not need a perfect day. You only need one possible next step.”