Warm-Up (10 minutes)

Focus: Mobility + gentle activation

• Cat-Cow Flow – 1 minute

• Standing Arm Cross Swings – 30 seconds

• Torso Twists – 1 minute

• Jumping Jacks – 2 minutes

• Alternating Lateral Lunges – 1 minute

• Knee Hugs to Quad Stretch – 1 minute per side

• Inchworm to Hip Opener – 5 reps

⸻

Lower Body & Core Strength (20 minutes)

Superset Style (2 moves at a time, repeat each superset 2–3x)

Superset A

• Mountain Climbers – 3 sets of 20

• Sumo Squats – 3 sets of 15

Superset B

• Single-Leg Glute Bridge – 3 sets of 10 per leg

• Wall Sit with Calf Raise – 3 sets of 45 seconds

Superset C

• Side-Lying Leg Lifts – 3 sets of 15 per side

• Flutter Kicks – 3 sets of 30 seconds

⸻

Core & Burn Finisher (10 minutes)

Mini Circuit (repeat 2x)

• Bear Crawl Hold – 30 seconds

• Standing Oblique Crunches – 15 per side

• Plank Hip Dips – 15 reps

• V-Ups or Modified Sit-Ups – 15 reps

⸻

Cool Down (5 minutes)

• Forward Fold with Sway – 30 seconds

• Reclining Spinal Twist – 30 seconds each side

• Butterfly Stretch – 30 seconds

• Downward Dog to Cobra Flow – 3 rounds

• Seated Neck Stretch – 30 seconds per side

⸻

Reminders

✅ This workout is low-impact friendly but high-results

✅ Bonus: Try a light walk, dance, or flow session later in the day

Weekly Schedule

Monday – ☁️ Rest day (optional walk, stretch, or journal your goals)

Tuesday – 🔥 Workout #1

Wednesday – 🚶‍♀️ Active recovery (walk, light dance stretch, or mobility)

Thursday – ⚡️ Workout #2

Friday – ☁️ Optional rest or mobility focus

Saturday – 💪 Workout #3

Sunday – ✨ Light movement day — flow, walk, or dance

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