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 1: Foundation
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.
March in place
Lift your knees to hip height, swing your arms naturally. Just get the blood flowing.
Arm circles
Small circles forward, then backward. Loosens up your shoulders.
Gentle hip circles
Hands on hips, draw big circles with your hips. Wakes up your lower body.
Wall push-ups (wide)
Hands wider than shoulders on the wall. Targets your chest more.
Chair tricep dips (small range)
Hands on a sturdy chair seat behind you, bend elbows slightly and press up.
Dead bugs
Core work lying on your back. Safe for beginners, surprisingly effective.
Bird dogs
Balance + core. On all fours, extend opposite arm and leg.
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.