Warm-up
Marching in Place with Arm Swings
120 seconds
Gently elevate your heart rate and loosen your limbs with rhythmic motion.
Torso Twists (seated or standing)
90 seconds
Initiate movement from your core, allowing your arms to follow naturally.
Inchworm
90 seconds
Walk hands out to plank, then walk feet to hands, feeling a full body stretch.
Main session
Strength & Stability Flow
3 roundsGoblet Squat (or Bodyweight)
10 reps
Hold a dumbbell at your chest, keeping elbows tucked, or use bodyweight.
0 / 10
Bent-Over Row (with light dumbbells or bodyweight)
10-12 reps
Hinge at your hips, keeping a long spine; pull elbows towards the ceiling.
0 / 12
Dead Bug
8-10 reps per side
Keep your low back pressed into the mat as you extend opposite limbs.
0 / 10
Wall Push-Up
12-15 reps
Adjust your distance from the wall to find a comfortable challenge.
0 / 15
Cool-down
Supine Spinal Twist
90 seconds
Release tension in your spine and hips, breathing into the stretch.
Quad Stretch (standing or lying)
90 seconds
Gently pull your heel towards your glute, feeling a stretch in your thigh.
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