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Energy boost short

Grounding Growth Activation

This workout builds heat and strength from your center, leaving you feeling steady and energized. Focus on deliberate control and stability to brighten your day.

10 minAll levelsEquipment: mat
60

Warm-up

  • Torso Twists & Shoulder Rolls

    60 seconds

    Keep your hips relatively steady as you twist, then roll your shoulders back and down.

    Illustration of Torso Twists & Shoulder Rolls

Main session

Core & Leg Activation

2 rounds

  • Bird-Dog

    30 seconds

    Maintain a flat back as you extend your opposite arm and leg, moving with precision.

    Illustration of Bird-Dog

  • Glute Bridge

    12 reps

    Lift your hips by engaging your glutes, keeping your core stable and back neutral.

    0 / 12
    Illustration of Glute Bridge

  • Wall Push-ups

    12 reps

    Step away from the wall to adjust intensity, keeping your elbows tracking back.

    0 / 12
    Illustration of Wall Push-ups

Cool-down

  • Child's Pose

    60 seconds

    Sink your hips back and breathe into your back, finding a moment of calm.

    Illustration of Child's Pose

Tags

strength focuscoreinvigoratingstabilitybodyweightgrounding