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Steady cardio walk + strength

Open-Hearted Movement & Grounding Strength

Channel your ovulatory phase's radiant energy into a workout that's both invigorating and grounding. This session combines a joyful outdoor walk with thoughtful strength work, honoring your body's strength.

40 minAll levelsovulatoryEquipment: Supportive walking shoes, A desire to move!
60

Warm-up

  • Neck Rolls

    60 seconds

    Slow, gentle circles, both directions.

    Illustration of Neck Rolls

  • Shoulder Rolls

    60 seconds

    Big circles, forward and backward.

    Illustration of Shoulder Rolls

  • Ankle Circles

    60 seconds

    Rotate each ankle gently, both ways.

    Illustration of Ankle Circles

  • Walking Lunges (bodyweight only)

    120 seconds

    Light steps, focus on balance and form.

    Illustration of Walking Lunges (bodyweight only)

Main session

Block 1: Exploring Steps & Core Power

3 rounds

  • Purposeful Walk (enjoy your surroundings!)

    300 seconds

    Brisk pace, feel the sunshine or fresh air.

    Illustration of Purposeful Walk (enjoy your surroundings!)

  • Crunches or Sit-ups

    12-15 reps

    Engage your core, lift with control.

    0 / 15
    Illustration of Crunches or Sit-ups

  • Plank (on elbows or hands)

    45 seconds

    Straight line from head to heels, core tight.

    Illustration of Plank (on elbows or hands)

Block 2: Invigorating Movement & Full Body Focus

3 rounds

  • Interval Walk (30 sec fast, 30 sec moderate)

    240 seconds

    Push your pace, then recover, repeat.

    Illustration of Interval Walk (30 sec fast, 30 sec moderate)

  • Wall Sits

    45 seconds

    Back flat on wall, knees at 90 degrees.

    Illustration of Wall Sits

  • Bodyweight Squats

    12-15 reps

    Feet shoulder-width, sit back as if to a chair.

    0 / 15
    Illustration of Bodyweight Squats

Cool-down

  • Reflective Walk

    180 seconds

    Allow your heart rate to return to normal.

    Illustration of Reflective Walk

  • Calf Stretch (against a wall or curb)

    60 seconds

    Lean in, feel stretch in lower leg.

    Illustration of Calf Stretch (against a wall or curb)

  • Seated Forward Fold

    60 seconds

    Gentle stretch for hamstrings and back.

    Illustration of Seated Forward Fold

  • Deep Belly Breathing

    60 seconds

    Inhale deeply through nose, exhale slowly through mouth.

    Illustration of Deep Belly Breathing

Tags

ovulatoryoutdoorstrengthmindfulenergizing