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Day D

Active recovery · ~30–40 min

Slow, restorative work. The day that keeps the streak alive.

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. Turkish get-ups10 min, slow, alternating sides
    No bell
    Bodyweight get-ups 10 min, alternating sides

    No bell, or hold a shoe / bottle / stuffed animal.

  2. Walk20–30 min outside

    Already bodyweight. Fresh air counts.

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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