Today's Workout
No gym. No equipment. Just you and gravity. Tap each exercise to mark it complete.
Monday: Full Body
Full Body · 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.
Incline push-ups
Hands on a counter or table edge. You've graduated from the wall.
Bodyweight squats
Full squats. Sit deep, drive through your heels.
Glute bridges
Press hips up, squeeze glutes at the top for 2 seconds.
Plank (from knees)
Forearm plank from your knees. Focus on keeping your body in a straight line.
Step-ups
Use a sturdy step. Lead with one leg, then the other.
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.