Warm up
Shoulders, low arms and gentle weight shifts.
Free printable • Movement + Go-Go
GO-GO 20™
WORKOUT GUIDE.
Twenty one-minute movement blocks. Your playlist. Your pace.
LIVE RESOURCE
20 minutes. Your playlist. Your movement.
GO-GO 20™ is a music-independent movement routine built around twenty one-minute blocks. Pick Full, Low Impact, Supported, or Seated participation options and play Go-Go music from your own device.
20
The 20-minute route
One minute at a time.
Find the pocket
Heel digs, an easy march, step-touch and toe taps.
Build patterns
Side steps, double step-touch, taps and low reaches.
Your groove
Use comfortable repeatable movements and make the minute yours.
Cool down
Slow march or taps, easy step-touch and a relaxed reset.
How it works
No embedded music. No forced tempo.
The timer sets the workout; the beat is yours. The printable guide includes a picture chart, full directions, participation options and an optional Go-Go listening list. Pause whenever you need a break and use a stable chair or fixed support when appropriate.
Participation note: This is a general movement guide, not personal medical clearance. Follow your own clinician or rehabilitation team’s activity limits when they apply.