Today's Workout

No gym. No equipment. Just you and gravity. Tap each exercise to mark it complete.

Friday: Lower Body & Mobility

Lower Body & Mobility · Phase 1: Foundation

6 days on, 1 recovery walk · Strength & cardio alternate

Today's workout is short on purpose. We're building a habit, not training for the Olympics. 15-20 minutes is plenty.

Warm-Up

Lift your knees to hip height, swing your arms naturally. Just get the blood flowing.

2 minutes

Small circles forward, then backward. Loosens up your shoulders.

30 seconds each direction

Hands on hips, draw big circles with your hips. Wakes up your lower body.

30 seconds each direction

Main Exercises

Sit down, stand up. Your legs get stronger every time you do this.

2 sets of 8

Rise up on your toes with a chair nearby for balance.

2 sets of 12

Use a low step (6-8 inches) or the bottom stair. Step up, step down.

2 sets of 6 each leg

Sit in a chair, extend one leg straight out, hold 3 seconds, lower it.

2 sets of 8 each leg

Cool-Down

Let gravity pull you down. Relax your neck and shoulders. Bend your knees as much as you need to.

30 seconds

Stand or sit. Breathe in through your nose for 4 counts, out through your mouth for 6. Feel your heart rate come down.

1 minute