You'll need: One or two pairs of dumbbells (adjustables are ideal) and a sturdy chair.
Before you start: Ease into every position. These should feel like stretching and moving, not straining.
Warm-up 2:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles (30 s each)
Main circuit 2 rounds · 50s work / 10s rest
Goblet squat pry · slow Light dumbbell at chest, sit deep, use the elbows to gently push knees out and rock. EasierHeels on a towel.HarderPause longer at the bottom.
Light dumbbell RDL (slow) · slow Light load, 4 s down, feel the hamstring stretch, flat back. EasierNo load.HarderSingle-leg.
Light Cossack squat · slow Wide stance, shift into one hip with the other leg straight, alternate sides. EasierPartial range; hold a chair.HarderGoblet hold.
Light dumbbell pullover (floor) · slow On your back, one light dumbbell, reach overhead slowly without ribs flaring. EasierNo weight.HarderPause at the stretch.
World's greatest stretch · slow · both sides Lunge, inside elbow to instep, rotate the same arm to the ceiling. Switch at the beep. EasierBack knee down.HarderAdd a hamstring rock-back.
Couch stretch (hip flexor) · hold · both sides Back knee on a cushion, shin up the couch, squeeze the glute and stay tall. Switch at the beep. EasierHalf-kneeling lunge instead.HarderTorso fully upright.
90/90 hip switch · slow Seated, both knees bent 90°, rotate knees side to side, stay tall. EasierHands behind you for support.HarderHands-free, add a forward lean.
Child's pose breathing · breathe Knees wide, sit back, long slow exhales into your back. EasierPillow under the hips.HarderWalk hands to each side.
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow (30 s each)
How to progress
Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.
Why this works
Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.
Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.
Interrupted?
Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.