NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Sessions

Warm-up

Do this before every strength session. It warms the muscles and the joints and raises your heart rate a little.

Start warm-up ▶
  1. 1Marching on the Spot2 minutesHold a chair if you need it for balance.
  2. 2Step-touch with Arm Swing1 minute
  3. 3Neck and Shoulder Rolls5 slow rounds
  4. 4Cat-Cow8 slow roundsCannot kneel? Do it seated on a chair with your hands on your knees.

Stop and tell us

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026