Workout of the Day
Date: September 10, 2025
Total Time: 60 min
Focus: Mobility • Strength • Cardio Flow
Note: Apartment-Friendly
🔥 Warm-Up (0:00–5:00)
- March in place — 1 min
- Arm circles (forward/back) — 30 sec each
- Hip circles — 1 min
- Cat–cow — 1 min
- Neck rolls + shoulder shrugs — 1 min
💓 Cardio Flow (Low-Impact) (5:00–20:00)
- High-knee march — 2 min
- Step jacks — 2 min
- Shadow boxing — 2 min
Repeat the 6-minute cycle 2×.
🏋️ Strength & Core (20:00–35:00)
- Squats or chair squats — 3 × 10–12
- Wall or incline push-ups — 3 × 8–10
- Standing knee lifts (slow) — 3 × 12
- Glute bridges — 3 × 10–12
🧘 Yoga & Stretch Flow (35:00–50:00)
- Downward dog — 1 min
- Cobra or sphinx — 1 min
- Seated forward fold — 1 min
- Warrior I — 30 sec/side
- Warrior II — 30 sec/side
- Child’s pose — 2 min
Repeat the flow 2×.
🌬️ Cooldown + Breathwork (50:00–60:00)
- Standing stretches (hamstring, quad, side bends) — 5 min
- Seated breathing: inhale 4 • hold 4 • exhale 6 — 5 min
📊 Scoring (Self-Assessment)
- Time: Completed 60 min / Partial / Skipped sections
- Effort: Easy / Moderate / Hard / Max
- Energy (Post): Drained / Steady / Energized
- Difficulty (Perceived): Easy / Manageable / Tough
Tip: consistency > perfection.
📝 Reflection
Prompt: How did today feel vs. yesterday? Any small wins (flatter stomach, more flexibility, better mood)? One word for your post-workout vibe.
Affirmation: This workout fuels my body and spirit. Every session builds momentum.
Apartment-friendly • Low-impact cardio • Mobility + Strength + Breath
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