Your five minutes
Five minutes. Three movements.
Before your first five minutes
Read each movement's setup once, clear your space and have your equipment ready. Then start the timer.
Your final scheduled session
Your 30-day schedule ends with this session. Enjoy a familiar routine today; restart any time when you're ready.
FOLLOW ALONG
Ready when you are
5:00
Review the instructions below, then begin.
Keep this page visible for prompts. Leaving it pauses the timer.
Your movement instructions
Tap a movement for its setup, timing and easier option.
The five-minute timeline
0:00–1:30: exercise 1
1:30–1:40: transition
1:40–3:10: exercise 2
3:10–3:20: transition
3:20–4:50: exercise 3
4:50–5:00: finish and rest.
Each exercise lasts 90 seconds: 45 per side or both sides together. Side changes happen within that time. Brief stretch holds last about 10–15 seconds with releases and rests.
Use a comfortable range and breathe normally. Stop with pain, dizziness or unusual symptoms. General mobility practice. No training experience is needed.
Keep your routine going
No more routine alerts are scheduled after today. Keep your guide, or remove the program calendar/subscription before choosing a new start date. Optional indefinite repeat is a choice during your new setup.
Restart or manage your calendar →