Today's Workout

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

Monday: Full Body

Full Body · 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

Wall push-ups

Push-ups against a wall. This is where everyone starts. Zero shame.

2 sets of 8

Chair-assisted squats

You're literally just sitting down and standing up. The chair catches you.

2 sets of 8

Dead bugs

Lie on your back and move your limbs. Sounds easy. Builds core strength you didn't know you needed.

2 sets of 6 each side

Standing calf raises

Rise up on your toes, hold for a second, lower down slowly.

2 sets of 10

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