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
Dumbbell halo · slow Hold one end of a light dumbbell, circle it around your head, ribs down. EasierLighter weight.HarderHalf-kneeling.
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 lateral lunge · slow Step wide, sit into one hip, the other leg straight. Alternate. EasierBodyweight.HarderGoblet hold.
Thoracic open book · slow · both sides Side-lying, knees stacked, rotate the top arm open and follow it with your eyes. Switch at the beep. EasierPillow under your head.HarderPause 3 s open.
Cat-cow · slow On all fours, move one vertebra at a time. Inhale to arch, exhale to round. EasierSmaller range.HarderPause at each end.
Pigeon stretch · hold · both sides Front shin angled, back leg long, hips square. Ease in. Switch at the beep. EasierFigure-4 stretch on your back.HarderFold forward over the shin.
Knee-to-wall ankle rock · slow · both sides Half-kneeling facing a wall, drive the front knee over the toes, heel stays down. Switch at the beep. EasierFoot closer to the wall.HarderFoot further back.
Wall slide · slow Back and arms against a wall, slide arms up without ribs flaring. EasierStep feet away from the wall.HarderLift hands off the wall at the top.
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.