MB4 is a lower intensity, beginner self-paced workout routine to challenge your balance with lower body prime mover work. These may be done sequentially or individually across a chosen timeframe: periodically through the day, for 5-minutes, or a 15-minute circuit. Resistance bands and/or dumbbells may be used, yet aren’t required.

A useful initial goal is 10-repetitions each movement, and to alter dominant moving lever with the same number of repetitions. Another option is to use this routine on a recovery day or to move more often with sedentary work.

Download this PDF for additional details about this routine, including a graph, linked videos, and tracking sheet.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

COOL DOWN | Elongated :30 single stretching across an average of 5-minutes.