Built by GraceTrain with purpose
Built by GraceTrain with purpose.
Built by GraceWorkouts
BUILT BY GRACE
Back to workouts

Start Here · Conditioning

Grace Express 20

A short session for busy days. Smooth, repeatable rounds beat rushed reps.

GoalSimple full-body conditioning
LevelAll levels
Duration20–25 min
Exercises5

BEFORE YOU START

Equipment and structure

Bodyweight · Band · Optional dumbbell

ExpressFull bodyConditioning

FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Chair Sit-to-Stand

    3 sets · 10 · 30s rest

    EXERCISE GUIDE

    Coaching cues

    • Set your feet under your knees.
    • Lean slightly forward and press through the whole foot.
    • Touch the chair softly instead of dropping onto it.
  2. 02

    Incline Push-Up

    3 sets · 8–12 · 30s rest

    EXERCISE GUIDE

    Coaching cues

    • Use a stable surface that makes the reps smooth.
    • Keep your body in one long line.
    • Lower your chest between your hands and press the surface away.
  3. 03

    Band Row

    3 sets · 10–15 · 30s rest

    EXERCISE GUIDE

    Coaching cues

    • Anchor the band securely before starting.
    • Pull your elbows toward your back pockets.
    • Return slowly without letting your shoulders roll forward.
  4. 04

    Suitcase Carry

    3 sets · 30–45 sec / side · 30s rest

    EXERCISE GUIDE

    Coaching cues

    • Choose a load you can carry without leaning.
    • Walk with quiet, controlled steps.
    • Keep the weight close and your shoulders level.
  5. 05

    Comfortable Brisk Walk

    4 sets · 60 sec work / 60 sec easy · 30s rest

    EXERCISE GUIDE

    Coaching cues

    • Choose a pace where you can still speak in short sentences.
    • Keep your steps relaxed and even.
    • Slow down if your form or breathing becomes uncontrolled.

PRIVATE CALENDAR

Schedule this workout

Choose a day, then add a reviewed session. Your workout results and history stay private to your account.

Resolving your local calendar date…

SIGN IN TO ADD