Mind & Motion
Focus: Targeting flexibility and mobility to improve movement and release tension. 1. Gentle Neck Rolls (1 minute) * Roll your neck gently in both directions to loosen up. 2. Arm Circles (1 minute) * Stretch your arms out to the sides and create large circles to release shoulder tension. 3. Modified Push-Ups
Mind & Motion
Focus: Building core strength while improving flexibility and mental focus. 1. Standing Side Leg Raises (2 sets of 10 reps per leg) * Lift your leg out to the side, engaging your core for balance. 2. Plank Hold (1 set of 30 seconds) * Hold a plank position with your arms straight,
Mind & Motion
Focus: A quick routine to reset your energy levels and boost focus. 1. Neck Rolls (1 minute) * Gently roll your neck in circles to release tension. 2. Seated Leg Extensions (2 sets of 12 reps per leg) * Sit with legs extended and slowly raise each leg up and down to
Mind & Motion
Focus: Wake up the body and mind with an energizing sequence. 1. Arm Circles (1 minute) * Start with small circles, gradually making them bigger to loosen up your shoulders. 2. Standing March (2 minutes) * March in place, lifting your knees high and swinging your arms to get your blood flowing.
Mind & Motion
Focus: Strengthening the core and releasing muscle tension with targeted stretches. 1. Glute Bridges (2 sets of 10 reps) * Engage your glutes and core as you lift your hips to the sky. 2. Seated Leg Extensions (2 sets of 12 reps per leg) * Extend your legs out straight, alternating between
Mind & Motion
Focus: Improving flexibility and strength while keeping the mind focused and relaxed. 1. Standing Side Leg Raises (2 sets of 10 reps per leg) * Raise each leg to the side, keeping your body aligned and core engaged. 2. Squats (2 sets of 10 reps) * Perform deep squats, sitting back into
Mind & Motion
Focus: A complete body relaxation routine for winding down after a long day. 1. Gentle Neck Rolls (1 minute) * Slowly circle your neck to release any tension. 2. Arm Circles (1 minute) * Stretch your arms out to the sides, making circles in both directions. 3. March in Place (2 minutes)
Mind & Motion
Focus: Strengthening the core while calming the mind with breathing techniques. 1. Standing Knee Raises (2 sets of 10 reps per side) Stand tall and lift one knee toward your chest while engaging your core. Lower and switch sides. 2. Seated Russian Twists (2 sets of 10 reps per side)
Mind & Motion
1. Step-Back Lunges (2 sets of 10 reps per leg) Step one foot back into a lunge, keeping your front knee aligned over your ankle. Return to standing and switch sides. 2. Hip Thrusts (2 sets of 10 reps) Sit on the floor with your upper back against a surface
Mind & Motion
Focus: Gentle activation of the body with light movements to start the day off right. 1. Shoulder Rolls (1 minute) Gently roll your shoulders forward and backward to release tension and improve circulation. 2. Standing Side Stretches (1 minute) Reach one arm overhead and lean to the opposite side, stretching