001: WORKOUT OF THE DAY

🏋️‍♀️ Workout of the Day — October Reset Flow (30 min)

💡 Why This Works

New month, new rhythm. This flow blends mobility, strength, and calm so you step into October grounded yet energized. Gentle on joints, no equipment needed, and perfect for a living room practice.

⚡ Energy & Time

• Duration: 30 minutes
• Energy Demand: Moderate (RPE 5–6/10). Expect a warm glow, not exhaustion.
• Space/Equipment: Yoga mat or floor space only

🔥 Mindset & Motivation

Today’s mantra: “I begin fresh.” Each rep is like turning a page. Stay present, breathe slow, and let this session be your soft reset into October.

📋 How It Works

We’ll move through a flow that cycles from warm-up → strength → core → mobility. Hold each pose with control, use your breath as your guide, and finish with grounding.

⏱️ The Workout

1) Warm-Up (5 min)

• Cat–Cow x 6 breaths
• Forward Fold → Half Lift → Fold (3 rounds)
• Shoulder Rolls 30s forward + 30s back
• Low Lunge Stretch (30s each side)

2) Strength Flow (12–14 min)

Cycle through the following, repeat 2–3 rounds.

1. Incline Push-Ups (hands on couch/table) — 8–10 reps
2. Chair Squats (sit-to-stand) — 10–12 reps
3. Glute Bridge — 12–15 reps, 2s squeeze at top
4. Bird Dog — 6–8 slow reps each side

3) Core & Balance (5–6 min)

• Seated Knee Lifts (10–12 reps each side)
• Side Plank (on knees if needed) — 20s each side
• Tree Pose — 30s each side

4) Cooldown (4–5 min)

• Seated Forward Fold — 1 min
• Supine Twist — 45s each side
• Savasana — 2 min, eyes closed, steady breath

🌿 Benefits

• Strength: builds functional push, squat, and core patterns
• Mobility: hip and spine release after sitting
• Calm: grounding breath lowers stress
• Momentum: short, doable, sets the tone for the day

🧭 Self-Score to 100

• Programming Clarity: 20/20
• Accessibility: 20/20
• Energy Fit: 20/20
• Strength + Mobility Gains: 20/20
• Enjoyment & Flow: 20/20

Total: 100/100 — Grounded, fresh, and strong to start the month.