Today's Workout
No gym. No equipment. Just you and gravity. Tap each exercise to mark it complete.
Wednesday: Upper Body & Core
Upper Body & Core · Phase 2: Building
6 days on, 1 recovery walk · Strength & cardio alternate
You've been at this for a month. Your body is adapting and getting stronger. Time to ask a little more of it.
Brisk march in place
Higher knees, faster pace than Phase 1. Get your heart rate up a bit.
Arm circles to shoulder rolls
Arm circles for 30 seconds, then roll shoulders forward and back for 30 seconds.
Leg swings
Hold a wall for balance. Swing one leg forward and back, then side to side.
Bodyweight good mornings
Hands behind head, hinge at hips, feel the stretch in your hamstrings.
Incline push-ups (lower surface)
Use a chair seat or low table, lower than last phase.
Tricep dips (feet flat)
Hands on chair, feet flat on floor, knees bent. Go deeper than Phase 1.
Bicycle crunches
Controlled elbow-to-knee. Don't rush these.
Superman hold
Face down, lift arms and legs. Your back gets stronger every time.
Child's pose
Kneel on the floor, sit back on your heels, stretch your arms forward on the ground. Let your forehead rest on the floor.
Standing forward fold
Let gravity pull you down. Relax your neck and shoulders. Bend your knees as much as you need to.
Deep breathing
Stand or sit. Breathe in through your nose for 4 counts, out through your mouth for 6. Feel your heart rate come down.