BODY IN MOTION

Body in Motion is a home personal-training guide that needs no equipment, with 10 chapters and 52 exercises illustrated step by step.

Chapters 1 and 2: mindset, space, safety and three starting-level tests, plus an 8-minute dynamic warm-up.

Chapters 3 and 4: spine, shoulder, hip, knee and ankle mobility, to move better and avoid aches.

Chapters 5 to 7: strength for legs and glutes, chest, back and arms, and core, with progressions that raise the difficulty without weights.

Chapter 8: cardio and HIIT, with a low-impact version for apartments or sensitive knees.

Chapter 9: five routines and 4-week plans for beginner, intermediate and advanced levels.

Chapter 10: sleep, basic nutrition, hydration, cool-down stretches, a progress log, a 30-day challenge and an FAQ.