Warm-Up (3–5 minutes)

1. Standing Marches (1 minute)

Lift one knee, then the other, like a slow march in place. Keep your arms swinging gently.

How it should feel: Your heart rate will rise slightly. You’re waking up your legs and warming your body.

2. Arm Circles (30 seconds each direction)

Extend your arms out to the sides. Make small circles forward, then reverse.

Tip: Keep your shoulders relaxed and imagine moving through warm water.

3. Side Reaches (1 minute)

Stand tall. Reach one arm up and lean gently to the opposite side, slowly stretching your waist. Then, do this on the opposite side and repeat alternatively.

Cue: “Stretch like you’re reaching for a shelf just out of reach.”

Main Workout (10–20 minutes)

1. Wall Push-Ups (30 seconds or 8–10 reps)

Stand facing a wall, arms shoulder-width apart. Step back slightly, bend your elbows, and gently press your chest toward the wall, then push back.

Modification: You can step closer to the wall to make it easier.
Why it matters: Builds arm, chest, and shoulder strength without straining your joints.

2. Sit-to-Stands (from a chair) (8–10 reps)

Start seated in a sturdy chair with your feet flat. Press through your heels to stand tall, then sit back down slowly.

Cue: “Stand like you’re rising to greet a loved one.”
Why it matters: Strengthens thighs and hips, and builds confidence in standing.

3. March in Place with Arm Swings (1 minute)

March at a comfortable pace. Let your arms swing naturally or reach up if you want more challenge.

Modification: Do you need support? You can do it seated!
Why it matters: This light cardio boosts heart health and gets blood flowing head to toe.

4. Standing Knee Lifts (30 seconds per side)

Place your hands on your hips or a wall for balance. Lift one knee slowly, then lower and switch.

Cue: It should be like a slow-motion march. Do it at your own beat.
Why it matters: It builds balance and strengthens your core muscles.

5. Wall Angels (10 reps)

Stand with your back against a wall, arms bent in a goalpost shape. Slowly raise arms overhead, then lower.

Modification: Do it without a wall or do it seated.
Why it matters: Supports shoulder mobility and posture.

6. Side Leg Taps (8-10 per leg)

Sit tall or stand with a chair nearby. Tap one foot out to the side and bring it back in. Alternate sides at your own pace. This is also performed seated by sliding or gently lifting your foot out to the side for extra stability, or standing while holding the chair for balance as you extend your leg sideways.

Cue: It’s your dance floor! Move at your rhythm.
Why it matters: Easy cardio and balance in one fun move.

Cool Down (3–5 minutes)

1. Seated Forward Fold (30 seconds)

Sit near the edge of your chair. Slowly fold forward, letting your arms and head hang.

Cue: Let your head drop and focus on your breath. Notice your lower back releasing and soften your body.

2. Neck Rolls (3 slow circles each direction)

Drop your chin and slowly roll your head to one side, then the other.

Tip: Keep movements slow and intentional.

3. Deep Belly Breathing (1 minute)

Sit or lie down, hand on your belly. Inhale slowly through the nose, feel the belly rise, and exhale through your mouth.

Cue: Let your shoulders melt. You did something beautiful today.

You Did It—And That Counts

You don’t need to work to exhaustion or push to exhaustion to make progress. Showing up today means you’ve already done something kind for your body. Come back to this routine 2–3 times a week, and you’ll begin to notice more strength, more energy, and more ease in your daily life.

However, CoreLife understands that movement can feel overwhelming, especially when you’re living with obesity or starting fresh. That’s why our exercise specialists meet you where you are, designing safe, supportive programs just like this, tailored to your body, your life, and your goals.

Ready to make movement feel good again? We’re here when you are.