Warm-up
Marching in Place with Arm Swings
120 seconds
High knees, big arm swings to warm up.
Cat-Cow Stretch
120 seconds
Flow with your breath, arching and rounding.
Figure-4 Stretch (standing)
60 seconds
Cross ankle over knee, gently sit back.
Main session
Block 1: Energetic Strides & Upper Body
3 roundsPower Walk (with arm pumps)
240 seconds
Engage your core, powerful arm drive.
Overhead Press (Dumbbells)
10-12 reps
Press dumbbells straight up, control down.
0 / 12
Bent-Over Row (Dumbbells)
10-12 reps
Hinge at hips, pull elbows to ceiling.
0 / 12
Block 2: Steady Cardio & Lower Body
3 roundsModerate Pace Walk (optional resistance band around ankles)
240 seconds
Maintain a steady, comfortable cardio pace.
Glute Bridges
12-15 reps
Squeeze glutes at the top, lower slowly.
0 / 15
Romanian Deadlifts (Dumbbells)
10-12 reps
Hinge at hips, slight bend in knees, feel hamstrings.
0 / 12
Cool-down
Slow Paced Walk
180 seconds
Gradually reduce your speed, deep breaths.
Triceps Stretch
60 seconds
Arm up, bend elbow, gently pull with other hand.
Pigeon Stretch
60 seconds
Open hips, breathe into the stretch.
Child's Pose
60 seconds
Relax, let your breath deepen.
Tags
ovulatorycardiostrengthupliftingbalanced