Warm-up
Cat-Cow Flow
120 seconds
Sync your breath with your spinal movement, waking up your core and spine.
Bird Dog
120 seconds
Move slowly and deliberately, focusing on a stable torso as limbs extend.
Main session
Strength Circuit 1
3 roundsGoblet Squat
12 reps
Keep your chest tall and knees tracking over your toes as you lower.
0 / 12
Dumbbell Bent-Over Row
10 reps per side
Maintain a flat back, pulling the dumbbell towards your hip.
0 / 10
Push-Up (on knees or toes)
8-12 reps
Lower with control, keeping your core engaged and elbows angled slightly back.
0 / 12
Strength Circuit 2
3 roundsDumbbell Romanian Deadlift (RDL)
10 reps
Hinge at your hips, keeping a soft bend in your knees and a long spine.
0 / 10
Dumbbell Overhead Press (seated or standing)
10 reps
Press weights straight up, shoulders staying down and away from ears.
0 / 10
Plank
30 seconds
Draw your navel to your spine, creating a straight line from head to heels.
Cool-down
Child's Pose
60 seconds
Find comfort and release in this gentle hip and back stretch.
Figure-Four Stretch
60 seconds
Gently draw your knee towards your chest to deepen the hip stretch.
Overhead Triceps Stretch
30 seconds
Reach one arm overhead, bending the elbow, and gently guide it with the other hand.
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