001: WORKOUT OF THE DAY

🏡 Apartment-Friendly Low-Impact Workout — Strength Without Strain

Archetype: The Steady Builder — quiet power, mindful movement, designed for joints, neighbors, and daily renewal.

🔥 Warm-Up (3 min)

• Neck rolls — 30 sec each direction
• Shoulder rolls — 30 sec forward, 30 sec back
• Seated or standing cat-cow — 1 min

💪 Main Circuit (15–18 min)

Repeat 2–3 rounds. Do 8–12 reps of each move (per side if single-arm/leg). Rest 30–45 sec between moves.

1. Wall Push-Ups: Strengthens chest and arms without strain.
2. Chair or Couch Squats: Sit-to-stand movement, joint-friendly.
3. Seated Leg Extensions: From a chair, extend one leg slowly, squeeze thigh, switch.
4. Standing Side Leg Lifts: Hands on wall for balance, lift leg gently to side.
5. Wall Angels: Back against wall, arms move like snow angels to support posture.

🌊 Core & Balance (5 min)

• Seated Knee Lifts — 10–12 reps per side
• Bird Dog (on all fours) — 8–10 slow reps per side

🧘 Cooldown (4–5 min)

• Seated forward fold — 1 min
• Shoulder stretch across chest — 30 sec each arm
• Standing quad stretch — 30 sec each leg
• Gentle spinal twist — 1 min each side

🌺 Benefits

• Low-impact strength training without noise or joint strain
• Improves posture, mobility, and balance
• Apartment-friendly: no equipment, no jumping

🧭 Self-Score to 100

• Accessibility: 20/20
• Strength: 20/20
• Balance: 20/20
• Mobility: 20/20
• Mind-Body Renewal: 20/20

Total: 100/100 — Quiet power, steady growth.