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Day A

Swings + Squats · ~20 min

Hinge and squat. The bread-and-butter day.

Warmup · 5 min

  • Cat-cow10 reps
  • Hip circles10 each direction, each leg
  • Leg swings10 front-to-back, 10 side-to-side, each leg
  • Bodyweight squats10 reps, progressively deeper
  • Glute bridges10 reps
  • World's greatest stretch3 each side
  • Inchworms5 reps

Workout

  1. Goblet squats3 × 8–10
    No bell
    Tempo bodyweight squats 3 × 12–15

    3-sec descent, 1-sec pause at the bottom.

  2. Two-handed swings5 × 15–20, rest 60 sec
    No bell
    Glute bridge marches + jump squats 5 × (10 marches each side + 10 jump squats), rest 60 sec

    Glute bridge marches = alternating foot-lifts while holding a glute bridge; hips stay elevated.

  3. Farmer's carry3 walks of ~30 sec
    No bell
    Bear crawl forward 5 steps, back 5 steps — 3 × 30 sec
    30round 1 / 3forward 5 steps, back 5 steps — 3 × 30 sec

Cooldown · 10 min

  • Pigeon pose90 sec each side
    1:30round 1 / 290 sec each side
  • Couch stretch60 sec each side
    1:00round 1 / 260 sec each side
  • Seated forward fold90 sec
    1:3090 sec
  • Happy baby60 sec
    1:0060 sec
  • Child's pose with side reach30 sec each side
    30round 1 / 230 sec each side
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