Warm-up (10 min)
- 3 min easy jog or brisk walk
- 10 arm circles each direction
- 10 bodyweight squats
- 10 hip hinges
- 20 sec plank
Main Workout
- 3 rounds: 8 goblet squats, 8 incline push-ups, 12 band rows, 20 sec hollow hold
- Rest 60-90 sec between rounds
Tips:
• Keep technique clean and move at a steady pace.
• Stop if form breaks or pain shows up.
Cool-down (5 min)
- Hamstring stretch
- Chest opener
- Child’s pose
Warm-up (10 min)
- 3 min rower or brisk walk
- 10 shoulder circles
- 10 band pull-aparts
- 8 push-up to down dog transitions
Main Workout
- 4 rounds: 8 dumbbell floor presses, 10 seated rows, 12 dead bugs, 20 sec side plank each side
- Use a light weight that feels controlled
Tips:
• Prioritize smooth reps over speed.
• Focus on the ribcage staying stacked during planks.
Cool-down (5 min)
- Thread-the-needle stretch
- Triceps stretch
- Cat-cow
Warm-up (8 min)
- Easy walk
- Leg swings
- Wrist and ankle circles
Main Workout
- 30 min easy walk or bike
- Mobility circuit: 45 sec pigeon pose each side, 45 sec couch stretch each side, 1 min cat-cow
Tips:
• Recovery day should feel easy and restorative.
• Breathe slowly and stay relaxed.
Cool-down (5 min)
- Forward fold
- Supine twist
- Deep breathing
Warm-up (10 min)
- 3 min bike or jog
- 10 bodyweight squats
- 10 reverse lunges each side
- 10 pogo hops or light jumps
Main Workout
- 5 rounds: 8 split squats each side, 8 glute bridges, 10 calf raises, 20 sec mountain climbers
- Rest 60 sec between rounds
Tips:
• Use a full range of motion with control.
• Land softly when jumping.
Cool-down (5 min)
- Quad stretch
- Hip flexor stretch
- Hamstring stretch
Warm-up (10 min)
- 3 min easy jog
- 10 jumping jacks
- 10 air squats
- 8 push-up plus shoulder taps
Main Workout
- 12 min AMRAP
- 8 air squats
- 6 push-ups
- 10 sit-ups
- 20 sec jump rope or fast feet
Tips:
• Keep moving in a sustainable pace.
• Scale the push-ups on knees if needed.
Cool-down (5 min)
- Walk and breathe
- Chest stretch
- Light hamstring stretch
Warm-up (8 min)
- Easy walk
- Arm circles
- Hip circles
- Dynamic leg swings
Main Workout
- 20-25 min easy bike or walk
- Mobility circuit: 45 sec butterfly stretch, 45 sec lunge stretch per side, 1 min cobra stretch
Tips:
• Keep this session light and enjoyable.
• Prioritize staying loose and recovered.
Cool-down (5 min)
- Child’s pose
- Figure-four stretch
- Breath work
