Today's Workout
No gym. No equipment. Just you and gravity. Tap each exercise to mark it complete.
Saturday: Cardio
Cardio · Phase 1: Foundation
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6 days on, 1 recovery walk · Strength & cardio alternate
Your body is healing from alcohol right now. Exercise helps that process, but listen to your body. If something hurts (not muscle burn, but actual pain), stop and rest.
Warm-Up
1
Easy walk
Start with an easy walk to warm up your legs and get blood flowing before you pick up the pace.
3-5 minutes
Cardio
2
Walk
Just walk. Outside if you can, inside if you need to. Comfortable pace. This is your cardio for now, and it counts.
20 minutes
Cool-Down
3
Slow walk
Gradually slow down. Don't just stop. Let your heart rate come down naturally.
3-5 minutes
4
Standing quad stretch
Pull your heel to your butt. Hold the wall if needed.
20 seconds each leg
5
Deep breathing
Hands on your knees or standing tall. Breathe deeply. You did great.
1 minute