001: WORKOUT

🕊️ Morning Flow & Strength Reset

30 minutes — apartment-friendly, joint-friendly

Move slow, breathe steady, and let the morning catch up to you.

🌤️ Warm-Up (5 min)

• Neck rolls – 30 sec each direction
• Shoulder rolls – 1 min
• Cat-Cow or Standing Cat-Cow – 1 min
• Inchworm walkouts – 3 reps
• Side bends – 30 sec per side

💪 Strength + Flow Circuit (20 min)

Do 3 rounds. Rest 45 sec between rounds.

• Wall Push-ups × 10–12
• Chair or Couch Squats × 15
• Standing Side Leg Lifts × 10 per side
• Glute Bridge × 15 (if floor space allows)
• Bird-Dog × 8 per side
• Wall Angels × 10 slow reps

Move steadily, breathe through each motion.

🌿 Core & Balance (3 min)

• Seated Knee Lifts × 10 per side
• Slow Standing Twists × 30 sec
• Gentle Forward Fold × 1 min

🧘 Cooldown (2 min)

• Shoulder stretch across chest – 30 sec each arm
• Pigeon or Figure-4 stretch – 30 sec each side
• Deep belly breathing – 3 slow rounds

Result: Warm, centered, and ready for the day — a little strength, a little grace, no strain.