Low-Energy Day

1. WARM-UP · 4–6 MIN

Gentle marching, shoulder circles, hip mobility and a few slow repetitions of the first exercise.

2. MAIN BLOCK

1. 01Calm breathing — 5 cycles
2. 02Cat-cow — 8
3. 03Thoracic rotation — 6/side
4. 04Gentle walk — 8 min

3. COOL-DOWN · 3–5 MIN

Walk slowly, let your breathing return to normal and finish with gentle mobility without forcing stretches.

PROGRESSION

When you complete the whole session with good technique twice in a row, add 1–2 repetitions, one round or a small load — only one change at a time.