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
Feeling shaky or off-balance? That's normal in early sobriety. Alcohol affects your cerebellum (balance center). It gets better fast.
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