Low-impact indoor walking workouts. One foot always on the floor, no jumping.
For anyone who wants a gentle, joint-friendly start or a reliable indoor cardio habit: brisk marching, step-touches and simple strength moves you can do in a small space.
Walking circuits: 4 rounds of 45 s work / 15 s rest, 60 s between rounds.
Three sessions a week with a rest day in between. The days below are the suggested layout; any three non-consecutive days work.
Find your pace: a level where you can talk in short sentences (about 5 out of 10 effort).
Same three videos, a little brisker: a few more steps and reps in the same 45 s window (about 6 out of 10).
Peak week: hit the Week 3 targets, and try the harder option where it feels right.
Easier on purpose: Day 1 and Day 2 at your Week 1 targets, then the Test Day video on Friday.
Every video starts with a warm-up (march in place, arm circles, side step-touch, heel dig, hip hinge, bodyweight squat) and ends with a cool-down (standing quad stretch, half-kneeling hip flexor stretch, standing forward fold, chest opener, child's pose). Tap any move for its full form guide.
Count your steps or reps in each 45 s interval. Hit the week’s target in every round with good posture? You’re on track; if it felt easy, use the harder option. Missed it? Use the easier option and build back.
Test Day: count your right-knee lifts in a 2-minute brisk march, then max bodyweight squats (or chair sit-to-stands), step jacks and calf raises in 60 s each.
After Week 4, start the next cycle back at Week 1 on the same videos, using the harder option for any move where you hit every target with clean form.
4 follow-along videos make up the full program. Durations include the warm-up and cool-down.
Watch them on YouTube at @CoreboundFitness.
Stop immediately with chest pain, dizziness, unusual breathlessness, sharp or joint pain, numbness or tingling. Everything here is low impact: one foot stays on the floor. Breathe steadily; you should always be able to say a few words. If form breaks, slow down for the rest of the interval.
If you have an injury or medical condition, are pregnant, or have been inactive for a long time, check with your doctor before starting. This program is general education, not medical advice. See the disclaimer.
Classic dumbbell strength training with a flat bench. No rack, no barbell.
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Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
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Just you and the floor. Strength, cardio and core with zero gear.
View programEvery Corebound program is a set of follow-along videos: press play, follow Coach Cole and the timer, and you're done. Subscribe at @CoreboundFitness so the next session is always one tap away.