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Steady cardio walk + strength

Follicular Flow: Grounded Groove

Invite gentle energy with a steady walk and foundational strength. This session is perfect for those seeking a balanced, revitalizing start to their day or a mindful movement break.

30 minAll levelsfollicularEquipment: none
60

Warm-up

  • Arm Circles (forward & backward)

    60 seconds

    Large, gentle circles, opening through the chest and shoulders.

    Illustration of Arm Circles (forward & backward)

  • Torso Twists

    60 seconds

    Soft knees, rotating from your core, keeping hips relatively stable.

    Illustration of Torso Twists

  • Cat-Cow Flow (standing or on all fours)

    60 seconds

    Synchronize movement with breath, finding gentle spinal articulation.

    Illustration of Cat-Cow Flow (standing or on all fours)

Main session

Active Walk + Standing Strength

Continuous

  • Steady Paced Walk

    900 seconds

    Enjoy a comfortable, consistent pace, letting your breath be easy.

    Illustration of Steady Paced Walk

  • Bodyweight Squats

    10 reps

    Hips back and down, feeling grounded through your feet.

    0 / 10
    Illustration of Bodyweight Squats

  • Standing Lunges (alternating)

    8 reps each leg

    Step forward, lowering with control, keeping your front knee aligned over your ankle.

    0 / 8
    Illustration of Standing Lunges (alternating)

  • Wall Push-ups

    12 reps

    Lean into the wall, keeping your core gently engaged.

    0 / 12
    Illustration of Wall Push-ups

  • Standing Calf Raises

    15 reps

    Rise onto the balls of your feet, feeling the gentle lift in your calves.

    0 / 15
    Illustration of Standing Calf Raises

Cool-down

  • Quad Stretch (standing)

    30 seconds

    Gentle pull, focus on length through the front of your thigh.

    Illustration of Quad Stretch (standing)

  • Hamstring Stretch (standing or seated)

    30 seconds

    Reach towards your toes, keeping a soft bend in your knee.

    Illustration of Hamstring Stretch (standing or seated)

  • Overhead Arm Reach

    60 seconds

    Inhale to reach up, exhale to soften, finding spaciousness through your side body.

    Illustration of Overhead Arm Reach

Tags

follicularsteady cardiobodyweight strengthgroundingall levels