001: WORKOUT OF THE DAY

Workout of the Day

Date: September 12, 2025
Total Time: 60 min
Focus: Mobility • Strength • Core • Yoga Flow
Note: Apartment-Friendly

🔥 Warm-Up (0:00–8:00)

• March in place — 2 min
• Arm circles + shoulder rolls — 2 min
• Hip circles + torso twists — 2 min
• Standing forward fold hang + side bends — 2 min

🏋️ Strength & Mobility (8:00–26:00)

• Bodyweight squats — 3 × 12
• Wall or incline push-ups — 3 × 10
• Glute bridges — 3 × 12
• Superman hold (on floor) — 3 × 20 sec

🧘 Yoga Flow (26:00–38:00)

• Cat–cow — 2 min
• Downward dog to plank flow — 3 min
• Warrior I → Warrior II → Triangle pose — 5 min
• Seated twist — 2 min

💪 Core & Balance (38:00–50:00)

• Standing knee raises (slow, controlled) — 2 × 12
• Side-lying leg lifts — 2 × 12 each side
• Bird-dog — 2 × 8 each side
• Seated forward fold — 2 min

🌬️ Finisher + Cooldown (50:00–60:00)

• March in place (light) — 2 min
• Shoulder stretch + chest opener — 2 min
• Pigeon pose or figure-4 stretch — 3 min
• Reclined butterfly (supine, feet together knees out) — 3 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’s workout compare to Day 1? Any wins (stronger balance, better form, more energy)? One word for your post-workout vibe.

Affirmation: I train with focus and flow. Each session transforms me, inside and out.

Apartment-friendly • Low-impact • Strength + Core + Yoga