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 3: Strength
6 days on, 1 recovery walk · Strength & cardio alternate
These exercises are harder. That's because you're ready for harder. If you need to drop to the beginner version of any move, do it. No shame. That's smart training.
Jumping jacks
Classic jumping jacks to elevate your heart rate.
Leg swings
Forward/back and side to side. Dynamic stretch for hips and hamstrings.
Inchworms
From standing, walk your hands out to a plank, then walk feet to hands and stand up.
Hip circles (deep)
Wide stance, deep hip circles to open up the joints.
Squats with pause
Pause at the bottom for 3 seconds. Builds control and strength.
Reverse lunges
Step back, lower, push forward to standing.
Single-leg glute bridges
One leg extended, push up with the other.
Wall sit
Back against the wall, thighs parallel. Hold.
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.
Quad stretch
Stand on one leg (hold a wall), grab your other ankle behind you and pull your heel toward your butt.