Your Prime Tempr starter plan

Seven days. Five useful minutes at a time.

This is a consistency plan, not a challenge. Skip anything that causes pain, breathlessness, dizziness, or discomfort, and seek qualified guidance when needed.

1. Day 1

   Arrive

   Sit or stand comfortably. Take ten unforced breaths and notice where effort is unnecessary.

2. Day 2

   Mobilise

   Move the spine gently in all comfortable directions for five minutes. Stay well inside pain-free range.

3. Day 3

   Build steadiness

   Choose one standing posture. Practise both sides with an easy breath and a nearby support.

4. Day 4

   Recover

   Take a quiet walk or rest with the lower legs supported on a chair for five minutes.

5. Day 5

   Repeat

   Return to the movement from Day 2. Notice what feels different instead of trying to improve it.

6. Day 6

   Learn

   Read one guide that answers a real question from your practice. Keep one useful idea.

7. Day 7

   Choose

   Pick the smallest part of this week you would genuinely repeat. Put it on next week’s calendar.