001: WORKOUT

💪 Rebuild Flow — 25–30 min

Mood: Centered strength, clear mind • Equipment: Bodyweight (light dumbbells optional)

1) Warm-Up — 3–4 min

• Neck rolls × 3 each way
• Shoulder circles × 10 forward / 10 back
• Cat–cow × 8
• Squats × 10 (slow)
• Arm swings 20s + torso twists 20s

2) Strength & Focus — 4 Rounds

Work 40s / Rest 20s per move • Rest 1 min between rounds

1. Push-ups (or wall push-ups)
2. Reverse lunges (alternate legs)
3. Forearm plank (brace core)
4. Superman hold (lower back)

During last 20s of each round’s rest: nasal breathing only.

3) Flow / Stretch — 8 min

Cycle twice at an easy pace:

• Down-dog → Plank → Cobra → Child’s pose (1 breath each)
• Standing forward fold — 20s
• Side lunge hold — 20s/side
• Seated twist — 20s/side

4) Finish — 3 min

• Sit or lie down, hands on belly
• Breathe: In 4 • Hold 2 • Out 6 (repeat)

Tip: Use a timer app with 40s/20s intervals and name the four moves. Keep form clean; stop 1–2 reps before failure.