TODAY'S
WORKOUT

Duration: 8-10 minutes.

Instructions: Move through the warm-up with a focus on mobility and breathing.

Format: Flow-inspired circuit with 5 stations.

Time Cap: 20 minutes.

Instructions: Move through each station with a focus on smooth transitions and controlled breathing.

Complete 2-3 rounds of the flow circuit, resting for 30-60 seconds between rounds.

Modify exercises as needed: replace burpees with squat jumps, or use knee push-ups instead of traditional push-ups.

Option 1: Add 2-3 more stations to the circuit, including exercises like mountain climbers or side plank rotations.

Option 2: Increase the number of reps at each station, or decrease rest time between rounds.

Option 3: Incorporate more dynamic movements, such as jump squats or box jumps.

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Move through the following exercises with a focus on smooth transitions and controlled breathing.

Format: Gentle flow with 3-5 minutes of stretching and breathing.

Instructions: Move through each exercise with a focus on relaxation and deep breathing.

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation, stretching any areas that feel tight or sore.