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Whiteboard with the workout First Light

First Light

12 minBlocksMobilityMovement

Rhythm Each exercise 1 min straight, flowing into the next without rest

Equipment

  • Bodyweight

Videos

Follow-alongTimer video

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Lymphatic Jumps

    Bodyweight

    Gentle bouncing on the spot with the heels always in safe contact with the floor – wakes up circulation without impact.

    • Lower body
    More on this exercise – Lymphatic Jumps

  2. 2. Body Waves

    Bodyweight

    A flowing wave from the knees through pelvis and ribcage up to the head – mobilises the whole spine.

    • Core
    More on this exercise – Body Waves

  3. 3. Arm Swings

    Bodyweight

    Swing the arms loosely forward and back and across the body – frees up shoulders and upper back.

    • Upper body
    More on this exercise – Arm Swings

  4. 4. Spinal Waves

    Bodyweight

    Roll the spine down and back up vertebra by vertebra – slow and controlled.

    • Core
    More on this exercise – Spinal Waves

  5. 5. Trunk Twists

    Bodyweight

    Standing, rotate the torso loosely left and right and let the arms follow – rotation for trunk and spine.

    • Core
    • Rotation
    More on this exercise – Trunk Twists

  6. 6. Dead Arms

    Bodyweight

    Let the arms flop completely relaxed as the trunk turns loosely – they hang like dead weight.

    • Upper body
    • Rotation
    More on this exercise – Dead Arms

  7. 7. Golf Swings

    Bodyweight

    A golf-like swing without a club: turn from hips and trunk while the arms hang loose.

    • Core
    • Rotation
    More on this exercise – Golf Swings

  8. 8. Marches

    Bodyweight

    Standing, lift the knees one after the other, tall and calm – gets pelvis and hip flexors moving.

    • Lower body
    • One side at a time
    More on this exercise – Marches

  9. 9. Ballet Squats

    Bodyweight

    Wide stance, toes turned out (plié): bend deep with an upright torso and rise again – opens the hips.

    • Lower body
    More on this exercise – Ballet Squats

  10. 10. Horse Stance

    Bodyweight

    Hold a wide, deep stance like sitting on a horse: thighs toward parallel, torso upright – the deeper, the harder.

    • Lower body
    • Hold (isometric)
    More on this exercise – Horse Stance

  11. 11. Deep Lunge Squat (Left)

    Bodyweight

    Deep lunge, working upright in the position without leaning on the hands – hip flexors and front of the thigh.

    • Lower body
    • One side at a time
    • Hold (isometric)
    More on this exercise – Deep Lunge Squat (Left)

  12. 12. Deep Lunge Squat (Right)

    Bodyweight

    Deep lunge, working upright in the position without leaning on the hands – hip flexors and front of the thigh.

    • Lower body
    • One side at a time
    • Hold (isometric)
    More on this exercise – Deep Lunge Squat (Right)

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.