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 2: Building
6 days on, 1 recovery walk · Strength & cardio alternate
If Phase 1 felt too easy, good. That means it worked. The habit is forming. Now we build on it.
Brisk march in place
Higher knees, faster pace than Phase 1. Get your heart rate up a bit.
Arm circles to shoulder rolls
Arm circles for 30 seconds, then roll shoulders forward and back for 30 seconds.
Leg swings
Hold a wall for balance. Swing one leg forward and back, then side to side.
Bodyweight good mornings
Hands behind head, hinge at hips, feel the stretch in your hamstrings.
Bodyweight squats
You know these now. Go deeper, control the movement.
Lunges (alternating)
Step forward, lower, push back to standing. Alternate legs.
Glute bridges
Squeeze at the top. Hold for 2 seconds.
Calf raises (single-leg)
One leg at a time. Hold the wall for balance.
Child's pose
Kneel on the floor, sit back on your heels, stretch your arms forward on the ground. Let your forehead rest on the floor.
Standing forward fold
Let gravity pull you down. Relax your neck and shoulders. Bend your knees as much as you need to.
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.