What a session is made of

Nineteen routines, five to sixteen minutes

A routine is a short class: a warm-up, a few movements done in rounds, and something slow to finish. The length on each one is how long it really takes, lead-ins and breathers included.

Vaskuna builds your week from your answers, starting at four ten-minute sessions, and brings in the stronger routines as the weeks pass. You can also start any routine yourself from the Moves tab. Every one is here so you can see what you would be asked to do.

Steady walk and stretch

14 minutes · Walking · Gentle

A walk, then a wind-down. The weekly plan can include it from the first week.

1. To warm up: Ankle pumps
2. Then: Steady walk
3. To finish: Calf stretch, Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall, somewhere to walk, indoors or out.

Chair strength

10 minutes · Seated and standing · Gentle

Legs and arms, seated start. The weekly plan can include it from the first week.

1. To warm up: Seated march
2. Two rounds of: Sit to stand, Wall push, Heel raises
3. To finish: Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall.

Morning mobility

9 minutes · Seated · Gentle

Loosen up without standing. The weekly plan can include it from the first week.

1. Two rounds of: Ankle pumps, Shoulder rolls, Slow neck turns, Gentle seated twist
2. To finish: Slow breathing

Have within reach: A sturdy chair.

Steady feet

7 minutes · Standing · Moderate

Balance, always near support. The weekly plan brings it in from week three.

1. Two rounds of: Side steps, Heel to toe stand, Single leg stand
2. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, a worktop or kitchen counter.

Breathe and unwind

7 minutes · Seated · Gentle

Short and calm. The weekly plan can include it from the first week.

1. Two rounds of: Shoulder rolls, Chest opener, Gentle seated twist
2. To finish: Slow breathing

Have within reach: A sturdy chair.

Longer walk

13 minutes · Walking · Moderate

Add a brisker minute. The weekly plan brings it in from week three.

1. To warm up: Ankle pumps
2. Then: Steady walk, One brisker minute
3. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, somewhere to walk, indoors or out.

Gentle start

7 minutes · Seated · Gentle

Loosen up, nothing strenuous. The weekly plan can include it from the first week.

1. Two rounds of: Ankle pumps, Wrist and hand circles, Shoulder rolls
2. To finish: Slow breathing

Have within reach: A sturdy chair.

Chair mobility

7 minutes · Seated · Gentle

Open out the stiff places. The weekly plan can include it from the first week.

1. Two rounds of: Seated side bend, Chest opener, Slow neck turns
2. To finish: Slow breathing

Have within reach: A sturdy chair.

Chair strength plus

11 minutes · Seated and standing · Moderate

A little more than week one. The weekly plan brings it in from week three.

1. Two rounds of: Seated march, Seated leg extensions, Sit to stand, Wall push
2. To finish: Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall.

Standing steady

10 minutes · Standing · Moderate

Find your feet. The weekly plan brings it in from week three.

1. Three rounds of: Weight shifts, Side steps, Heel to toe stand
2. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, a worktop or kitchen counter.

Legs and balance

12 minutes · Standing · Moderate

Strong legs, steady feet. The weekly plan brings it in from week three.

1. Two rounds of: Standing knee lifts, Side leg lift, Heel raises, Single leg stand
2. To finish: Calf stretch, Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall.

Reach and stretch

10 minutes · Seated and standing · Moderate

Undo a day of sitting. The weekly plan brings it in from week three.

1. To warm up: Chest opener
2. Four rounds of: Overhead reach, Calf stretch
3. To finish: Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall.

Desk break

5 minutes · Seated and standing · Gentle

Five minutes away from the screen. It is in Moves in the app, for whenever you want it. The weekly plan does not use it.

1. First: Slow neck turns, Shoulder rolls, Overhead reach, Gentle hip hinge, Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall.

Walk and strengthen

13 minutes · Walking · Moderate

A walk with something extra. The weekly plan brings it in from week three.

1. First: Steady walk, Standing heel curl, Heel raises
2. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, somewhere to walk, indoors or out.

Wall strength

13 minutes · Standing · Stronger

Using the wall for support. The weekly plan brings it in from week seven.

1. To warm up: Side steps
2. Three rounds of: Wall sit, Counter push-up, Heel raises
3. To finish: Calf stretch, Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall, a worktop or kitchen counter.

Full body steady

16 minutes · Seated and standing · Stronger

Everything, gently. The weekly plan brings it in from week seven.

1. To warm up: Seated march
2. Three rounds of: Sit to stand, Counter push-up, Side leg lift, Gentle hip hinge
3. To finish: Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall, a worktop or kitchen counter.

Balance builder

11 minutes · Standing · Stronger

Confidence on your feet. The weekly plan brings it in from week seven.

1. Two rounds of: Clock reach, Single leg stand, Heel to toe stand, Weight shifts
2. To finish: Calf stretch, Slow breathing

Have within reach: A sturdy chair, a clear stretch of wall, a worktop or kitchen counter.

Longer steady walk

16 minutes · Walking · Stronger

Time on your feet. The weekly plan brings it in from week seven.

1. To warm up: Ankle pumps
2. Then: Steady walk, One brisker minute
3. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, somewhere to walk, indoors or out.

Stairs and stride

14 minutes · Walking · Stronger

A step up, literally. The weekly plan brings it in from week seven.

1. To warm up: Ankle pumps
2. Then: Gentle stairs, Steady walk
3. To finish: Calf stretch

Have within reach: A sturdy chair, a clear stretch of wall, stairs with a handrail, somewhere to walk, indoors or out.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.