This Week · Workouts · The Energy Week
MOMENTUM.
Two sessions designed to lift your energy, not drain it — one for home, one for the gym. A little more rhythm this week: keep the pace conversational and let the movement wake you up.
At Home · No Equipment
The Momentum Circuit
A flowing, low-impact circuit that raises your heart rate gently and leaves you brighter than it found you. Three rounds, steady rhythm, no jumping required.
Muscles of the week
LegsGlutesShouldersCoreHeart
Warm-up · 5 minutes
—
Brisk march → arm swings → torso rotations → easy squatsBuild warmth gradually — by minute five you should feel ready, not breathless.
5 min
Main circuit · repeat 3 rounds
01
Squat to reachSquat down, then stand tall reaching both arms overhead. Beginner: reach to shoulder height.
3 × 12
02
Step-back with knee driveStep back into a gentle lunge, then drive that knee up to hip height. Hold a chair if you like.
3 × 10 / side
03
Push-up to shoulder tapOn a counter or the floor: one push-up, then tap each shoulder. Beginner: taps only.
3 × 8
04
Good morningsHands behind head, soft knees, hinge from the hips and rise. Feel the back of the legs.
3 × 12
05
Lateral step & reachStep wide to the side, reaching across the body — smooth and rhythmic, like skating slowly.
3 × 10 / side
06
Marching plankIn a forearm or hands plank, slowly lift one foot at a time. Beginner: from the knees, on hands.
3 × 20 sec
Cool-down · 5 minutes
—
Slow walk in place → quad stretch → chest opener → three long exhalesLet your breath return to easy before you move on with your day.
5 min
At the Gym · Dumbbells & Machines
The Energy Builder
Paired exercises to keep you moving and the session efficient — strength first, then a short bike finisher that ends the workout on a high note. Leave two comfortable reps in reserve on every set.
Muscles of the week
LegsShouldersChestBackHeart
Warm-up · 6 minutes
—
Easy bike or incline walk → 1 light rehearsal set of each first exerciseWarm joints, clear head, phone on silent.
6 min
Main session · paired sets
A1
Leg pressFeet mid-platform, lower with control, press through the whole foot.
3 × 12
A2
Dumbbell shoulder pressSeated, back supported, wrists over elbows. Pair with A1, then rest.
3 × 10
B1
Chest press machineShoulder blades set, smooth tempo — two seconds out, two seconds back.
3 × 10
B2
Seated cable rowChest proud, pull to the lower ribs, no leaning back. Pair with B1, then rest.
3 × 12
C1
Dumbbell step-upsA box or bench around knee height; press through the top heel. Light dumbbells are plenty.
3 × 8 / side
C2
Back extensionOn the 45° bench: hinge, rise to neutral — no overarching. Pair with C1, then rest.
3 × 12
＋
Finisher — bike intervals30 seconds brisk (you can still speak in short phrases), 60 seconds easy. Six rounds, then done.
6 × 90 sec
Cool-down · 4 minutes
—
Easy pedal → hip flexor stretch → hamstring stretch → 10 slow breathsWalk out lighter than you walked in.
4 min
Make it yours
Do each session once or twice this week on non-consecutive days. Short on time? Two rounds of the circuit, or skip the finisher — showing up is the win.Safety first
Move within a pain-free range, breathe continuously, and stop any exercise that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition, check in with your doctor before starting a new routine.
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This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.