Starter Session · 15 min · 8 Moves

A 15 min home workout for remote workers

Here is one gentle Session after time at your desk. No account, equipment, or floor work needed.

This is a readable starter, not a timed player or a personalised Week. Follow the Moves in order, at your own pace.

1. 1. Stand and breathe

   1 min

   Let your shoulders settle.

   • Stand with your feet hip-width apart and your knees soft.
   • Let your arms rest by your sides.
   • Breathe normally, without holding your breath or forcing a deep inhale.
   • Notice your feet on the floor. Stay here for 1 min.

   Easier: Sit comfortably instead, with your feet resting on the floor.

2. 2. Shoulder rolls

   2 min

   Keep the circles small and easy.

   • Stand tall with your arms relaxed.
   • Slowly lift your shoulders, circle them back, then let them settle.
   • Repeat gently for 1 min, pausing whenever you want.
   • For the next 1 min, reverse the circles. Keep breathing normally.

   Easier: Skip the circles. Gently lift and lower your shoulders, with rests between repetitions.

3. 3. Gentle neck turns

   2 min

   Look only as far as feels comfortable.

   • Keep your shoulders relaxed and your chin level.
   • Slowly turn your head to the left, then return to the centre.
   • Turn to the right, then return. Do not pull your head with your hands.
   • Alternate for 2 min, resting in the centre between turns. Avoid tipping your head back.

   Easier: Make each turn smaller. If turning feels uncomfortable, stay facing forward and breathe instead.

4. 4. Easy marching

   2 min

   Lift each foot just a little.

   • Stand with your feet hip-width apart.
   • Lift one foot slightly, put it down, then lift the other.
   • Keep your pace slow enough to speak comfortably.
   • Continue for 2 min, taking standing rests. Use a wall for balance if needed.

   Easier: Keep your toes on the floor and alternate lifting your heels instead.

5. 5. Small hip hinges

   2 min

   Send your hips back, not down.

   • Stand with your feet hip-width apart and your knees slightly bent.
   • Rest your hands on your hips. Move your hips back a little.
   • Let your chest lean forward while keeping your back comfortably long.
   • Return to standing slowly. Repeat for 2 min, resting between repetitions.
   • Stay shallow. You do not need to reach towards the floor.

   Easier: Make a tiny backward shift with your hips, then return. Skip leaning forward.

6. 6. Side steps

   2 min

   Keep each step short.

   • Check that the floor beside you is clear.
   • Step to the right, then bring your left foot beside your right.
   • Step left and bring your right foot beside your left. Do not cross your feet.
   • Alternate for 2 min at an easy pace. Pause with both feet grounded whenever needed.

   Easier: Stay in place and gently shift your weight between your feet. Keep both feet grounded.

7. 7. Heel raises

   2 min

   Rise a little, lower slowly.

   • Stand with your feet hip-width apart. Lightly touch a wall if you need balance support.
   • Slowly raise both heels a little, keeping your toes on the floor.
   • Lower your heels gently. Avoid bouncing or gripping with your toes.
   • Repeat for 2 min, with plenty of rests. Keep the movement small.

   Easier: Lift one heel at a time, keeping the other foot flat. Use a smaller lift.

8. 8. Standing chest turns

   2 min

   Turn gently, without forcing a stretch.

   • Stand with your knees soft and your hands resting across your chest.
   • Keep your feet facing forward. Slowly turn your chest a little to the left.
   • Return to the centre, then turn a little to the right.
   • Alternate gently for the first 1 min. Let your hips move naturally; do not twist hard.
   • For the last 1 min, face forward, relax your arms, and breathe normally.

   Easier: Skip the turns. Stand or sit comfortably and let your shoulders relax for 2 min.