Twenty-minute move

A simple movement block from the time and space you have. Not a training plan.

1. 1
   Pick an easy block

   A 20-minute sequence of ordinary movements: walk, squat to a chair, easy push, rest. Match the stated energy.
2. 2
   Add the stop rule

   Tell them to stop if something hurts. Offer a shorter version.

What you’ll get

A 20-minute block, a shorter version, and a stop-if-it-hurts line.

Example, not your data

Minute 0–5: walk the room. 5–12: sit-to-stand from a chair, easy pace. Stop if anything hurts. Shorter version: the walk only.