You'll need: Rack with safeties, barbell and plates, adjustable bench, pull-up bar, dumbbells, jump rope.
Before you start: Ease into every position. These should feel like stretching and moving, not straining.
Warm-up 3:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles · Leg swings · Inchworm (30 s each)
Main circuit 2 rounds · 75s work / 15s rest
Passive bar hang · hold Hang from the pull-up bar, let the shoulders open, breathe. Feet down if needed. EasierFeet on the floor, partial weight.HarderLonger holds.
Bench thoracic extension · hold Kneel, elbows on the bench, sit back, let the chest sink. EasierSmaller range.HarderHold a PVC/broomstick.
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.
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.
Hamstring floss · slow · both sides On your back, leg up, gently bend and straighten the knee. Switch at the beep. EasierUse a towel around the foot.HarderHold longer at end range.
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.
Down dog to cobra · slow Flow from hips-high down dog to a gentle cobra, breathe with each move. EasierKnees down.HarderPause in each position.
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.
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow · Pigeon stretch · Thoracic open book (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.