Protector is a low-impact, full body circuit that looks after the parts of you that look after everything else. Calf raises, squats, scissor chops, arm scissors, bridges and leg raises - no jumping, no equipment, nothing your knees will file a complaint about. It works ankles, thighs, shoulders, glutes and deep core in turn: the support structures that protect your joints and spine in every other workout you do.

The structure is three guarded formations. Every trio in this circuit puts one exercise between two identical escorts: calf raises flank the squats, scissor chops flank the arm scissors, bridges flank the leg raises. The flanking exercises are the lighter, higher-frequency movements - they keep blood moving through the region and pre-fatigue it slightly, so the middle exercise arrives at muscles that are already switched on. It also means every muscle group gets hit three times in a row from two angles before you move on, which builds local endurance without ever needing big numbers. Standing work first, arms second, floor last, so you only go down once.

Rise to the top of each calf raise and pause before lowering with control - the calves protect your Achilles best when they work slowly. Squat with heels down and knees tracking over your toes. Keep the scissor chops and arm scissors moving from the shoulders with long arms and a still torso; if your ribs start swinging, slow down. In the bridges, drive through your heels and squeeze your glutes at the top so your lower back does not do the lifting. During leg raises, press your lower back gently into the floor - the moment it arches away, shorten the range.

Nobody applauds the bodyguard on a quiet day - this is the training that keeps your quiet days quiet.

Make it Harder: Add a 2-second pause at the top of every bridge and the bottom of every squat.

Make it Easier: Bend your knees during the leg raises and lower one leg at a time.