Workout collection
Cardio: an Hour of Movement 🚶♀️
Valentyna Chemerys
An hour of easy cardio: one main activity — treadmill, elliptical, stepper, a walk or a bike ride — followed by 5 simple moves. Keep a pace where you can talk but not sing. The first 5 minutes are slow — that is your warm-up. Good for stamina, burning calories and feeling great between strength days.
I show you every exercise
Short videos from the program: how to stand, where to look, how to move. In the app you'll find them next to each exercise.
What you’ll need
- Comfortable sneakers and water
- At the gym — a treadmill, elliptical or stepper
- Outdoors — a good place to walk or a bike
- A mat for the moves after cardio
What’s inside
1
Incline Treadmill Walk
60 min · 6 exercises
⌄
Incline Treadmill Walk
60 min · 6 exercises
Gym: a 40-minute incline walk and 5 moves for legs, glutes and core.
-
Treadmill Incline Walk
1 × 40:00
First 5 min flat and slow. Then an 8–12% incline at 5–5.5 km/h. Don’t hold the rails.
-
Bodyweight Squat
3 × 15
-
Glute Bridge
3 × 15
-
Side-Lying Leg Raise
3 × 15
Each leg
-
Plank
3 × 30 s
-
Hamstring Stretch
1 × 1:00
Each leg
2
Elliptical
60 min · 6 exercises
⌄
Elliptical
60 min · 6 exercises
Gym: 40 minutes on the elliptical with no impact on your knees, then 5 moves for core and back.
-
Elliptical
1 × 40:00
First 5 min easy. Then a steady pace with medium resistance. Last 5 min a bit faster.
-
Forward Lunge
3 × 10
Each leg
-
Bird Dog
3 × 10
Each side
-
Dead Bug
3 × 8
Each side
-
Side Plank
2 × 30 s
Each side
-
Cat-Cow Stretch
1 × 1:00
3
Stair Stepper
50 min · 6 exercises
⌄
Stair Stepper
50 min · 6 exercises
Gym: 30 minutes on the stepper — great for your glutes — and 5 moves for core and mobility.
-
Stair Climber
1 × 30:00
First 5 min slow. Keep your back straight, don’t lean on the rails, step with your whole foot.
-
Glute Bridge
3 × 15
-
Plank Shoulder Tap
3 × 20
Knees down is fine
-
Bicycle Crunch
3 × 20
-
Mountain Climber
3 × 20 s
Slowly, hands on a bench
-
World's Greatest Stretch
1 × 5
Each side
4
Brisk Walk
60 min · 6 exercises
⌄
Brisk Walk
60 min · 6 exercises
Outdoors: a 45-minute brisk walk and 5 moves by a bench or a tree.
-
Walking
1 × 45:00
First 5 min easy. Then a brisk pace: breathing faster but still able to talk. About 4–5 km.
-
Bodyweight Squat
2 × 15
-
Forward Lunge
2 × 10
Each leg
-
Wall Calf Stretch
1 × 45 s
Each leg
-
Standing Quad Stretch
1 × 45 s
Each leg
-
Hamstring Stretch
1 × 45 s
Each leg
5
Bike Ride
55 min · 6 exercises
⌄
Bike Ride
55 min · 6 exercises
Outdoors: a 40-minute bike ride and 5 moves for glutes, core and stretching.
-
Cycling
1 × 40:00
A comfortable pace, 10–15 km. A city or rental bike is fine.
-
Glute Bridge
2 × 15
-
Plank
2 × 30 s
-
Standing Quad Stretch
1 × 45 s
Each leg
-
Kneeling Hip Flexor Stretch
1 × 10
Each leg
-
Child's Pose
1 × 1:00
Want a program made just for you?
I’ll build it around your goal, experience, health and schedule — 4 weeks of training in the app with my technique videos.
Personal program · 45 € →