Thursday 08/06/2023

“Embrace movement as your remedy for a sedentary lifestyle. Your body craves it, your health depends on it. Let motion heal and restore, while inactivity harms. Embrace your body’s natural need to move and rediscover vitality and well-being.”

Warm-up:

Perform the following exercises in a circuit for 2-3 rounds:

1. Bear Crawl - 20 meters

2. Crab Walk - 20 meters

3. Inchworm - 10 reps

4. Spiderman Lunge - 10 reps each side

5. Leg Swings - 10 reps each leg (forward/backward and side-to-side)

Main Workout (EMOM Style):

Perform the following exercises for 30 minutes, alternating between each movement every minute:

Minute 1: Rowing Machine - 250 meters

Minute 2: Ski Erg - 15 calories

Minute 3: Bike Erg - 0.5 miles

Minute 4: Assault Bike - 20 calories

Minute 5: Skipping Rope - 100 jumps

Minute 6: Kettlebell Farmers Carry - 40 meters (use challenging weights)

Minute 7: Hollow Hold - 30 seconds

Note: Adjust the distances, calories, or weights based on your fitness level and equipment availability.

yoga flow routine

1. Pigeon Stretch (2 minutes each side)

2. Single Leg Forward Fold (1 minute each side)

3. Double Leg Forward Fold (2 minutes)

4. Twisted Lizard (2 minutes each side)

5. Saddle Pose (2 minutes)

6. Thread the Needle (1 minute each side)

7. Twisted Cross (1 minute each side)

8. Puppy Dog Pose (2 minutes)

---

---