TODAY'S
WORKOUT

Duration: 8 minutes.

Scheme: 2 relaxed rounds through all 5 drills.

Instructions: Move steadily and breathe through your nose where you can. Let the first round loosen you up, then make the second round a touch smoother and deeper without forcing anything.

Approx. 10 minutes.

Format: Flow

Scheme: 45s work / 15s rest x 2 rounds.

Instructions: Move through all five stations for 45 seconds, then take 15 seconds before the next one. Keep the tempo smooth and the load light enough that your breathing stays easy and your positions stay neat.

Time: 10 minutes.

Format: Circuit

Scheme: 45s work / 15s rest x 2 rounds.

Instructions: Work around the circuit for 45 seconds at each station, then rest 15 seconds as you change over. Use tidy range, calm breathing and a light choice that lets every rep feel deliberate.

Do 1 round instead of 2 in each 10-minute work section. Use bodyweight or a lighter option where needed, keep the range comfortable, and use a standard bird dog instead of the elbow-knee tuck if control starts to fade. If needed, shorten the flutter-kick intervals or rest in a dead-bug position.

Option 1: Add a third round to the Trunk Flow only, keeping the same easy effort.

Option 2: Pause for 2 seconds at the end of each dead-bug reach or bird-dog extension.

Option 3: Slow the glute bridge and high-plank-to-downward-dog movements to a 3-second controlled phase.

Duration: 5 minutes.

Scheme: 4 relaxed holds, breathing slowly throughout.

Instructions: Settle into each position without chasing depth. Let your exhale lengthen and allow the last few minutes to bring everything back down.