Intermediate · 4 min 30 sec
Hike Warm-Up
Get moving before the trail with gentle leg swings and squats.
Total session: 5:06 · Includes preparation and side changes.
Ready when you are
Trunk twist
Movement instructions
Stand with your feet shoulder-width apart and knees soft. Extend your arms to the sides. Turn your torso gently from side to side.
Use care with back problems and seek advice if needed. Avoid forceful twists.
Total (including preparation): 5:06 · 5:06 remaining
Up next: Trunk twist · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Trunk twist0:30
- Knee circles · Both sides1:00
- Knee hugs · Both sides1:00
- Leg swings · Both sides1:00
- Air squats0:30
- Arm swings0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
270 seconds moving + 36 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Hike Warm-Up.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Trunk twist | 30 |
| 2 | Knee circles | 60 |
| 3 | Knee hugs | 60 |
| 4 | Leg swings | 60 |
| 5 | Air squats | 30 |
| 6 | Arm swings | 30 |
Routine overview
What you’ll move through.
6 timed steps · 4 min 30 sec in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Trunk twist
Standing · Focus: core, sides, back.
- 02
60sKnee circles
Standing · Focus: knees, ankles.
- 03
60sKnee hugs
Standing · Focus: hips, glutes.
- 04
60sLeg swings
Standing · Focus: hips, thighs.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
30sArm swings
Standing · Focus: chest, shoulders.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 2 · 60 seconds
Knee circles
- Stand with feet together and knees slightly bent.
- Rest your hands lightly on your knees.
- Make small, slow circles with your knees, then reverse direction.
Keep your feet flat and avoid pressing down with your hands.
For less intensity, use very small circles and hold a stable support.
Step 3 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 4 · 60 seconds
Leg swings
- Stand beside a wall or sturdy chair and hold it for balance.
- Swing one leg gently forward and backward.
- Keep the motion controlled, then change legs.
Keep your torso steady and start with small swings.
For less intensity, hold a wall or chair and use a small leg swing.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Keep moving
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