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

Your body is healing from alcohol right now. Exercise helps that process, but listen to your body. If something hurts (not muscle burn, but actual pain), stop and rest.

Warm-Up

March in place

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

2 minutes

Arm circles

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

30 seconds each direction

Gentle hip circles

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

30 seconds each direction

Main Exercises

Chair-assisted squats

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

2 sets of 8

Standing calf raises

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

2 sets of 12

Step-ups

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

2 sets of 6 each leg

Seated leg raises

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

2 sets of 8 each leg

Cool-Down

Standing forward fold

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

30 seconds

Deep breathing

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