Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Forward Lunge
1 set 路 8 reps 路 20s rest 路 both sides
Step forward, pause a moment, then push back to standing. Hold a wall for balance if you need it.
Steps
Stand tall with your feet hip-width apart, hands on your hips or relaxed at your sides.
Step forward with one leg into a long stride, landing softly on the heel and rolling onto the foot.
Lower your back knee straight down toward the floor until both knees form roughly 90-degree angles.
Keep your torso upright with your front knee tracking over your front foot at the bottom.
Push through the front heel to drive yourself back up and step the front foot back to the start.
Alternate legs each rep or finish all reps on one side before switching, depending on the program.
Cues
Step and settle.
Front knee over foot.
Push back tall.
Common mistakes
Letting the front knee cave inward, which strains the knee and shifts work away from the glutes.
Taking too short a step forward, forcing the front knee to push way past the toes and stressing the joint.
Leaning the torso forward over the front leg, which loads the lower back instead of the legs.
Slamming the back knee into the floor instead of stopping just above it under control.
2. Mountain Climber
1 set 路 16 reps 路 25s rest
Drive the knees without letting the hips bounce. Slow the feet down before the plank position breaks.
Steps
Set up in a high-plank position with your hands directly under your shoulders and arms locked out.
Brace your core hard and squeeze your glutes to keep your hips level with your shoulders.
Drive your right knee toward your chest, keeping the foot off the floor at the front of the motion.
Snap the right leg back as you drive the left knee forward in a smooth, alternating rhythm.
Keep the hips low and the shoulders stacked over the wrists the entire set.
Continue for 20 to 40 seconds at a controlled pace, prioritizing form over raw speed.
Cues
Hips stay low.
Quick feet.
Shoulders over hands.
Common mistakes
Letting the hips bounce up and down, which removes the core demand and breaks the plank shape.
Sagging the lower back as the legs drive, which strains the spine instead of loading the core.
Putting the hands too far in front of the shoulders, which collapses the plank and stresses the wrists.
Going too fast and losing range of motion, with knees barely moving instead of driving toward the chest.
3. Hand Plank
1 set 路 20s hold 路 20s rest
Hold a high plank with straight arms. Keep the body long, breathe steadily, and lower the knees if the position feels too intense.
Steps
Start on all fours with your hands flat on the floor directly under your shoulders.
Step both feet back one at a time until your legs are straight and your body is in a long line.
Press the floor away to spread your shoulder blades and keep a slight rounding through the upper back.
Squeeze your glutes and brace your abs to stop your hips from sagging or piking up.
Hold the position with steady breathing, eyes looking down between your hands to keep a neutral neck.
Lower your knees back to the floor with control after the target time and rest before the next set.
Cues
Press the floor away.
Body stays long.
Breathe steadily.
Common mistakes
Letting the hips sag toward the floor, which loads the lower back instead of the abs.
Piking the hips up high, which turns the plank into a partial downward dog and removes the core challenge.
Letting the head drop or crane forward, which strains the neck and breaks the body's straight line.
Locking the elbows and sinking into the shoulders instead of pressing the floor away.