Workouts of the Week - VV19

 This 7-day workout plan balances strength, conditioning, endurance, and recovery to optimize overall fitness and performance. The week begins with HIIT at home, a 20-minute bodyweight workout designed to burn fat, build endurance, and improve strength. Day 2 introduces a CrossFit-style workout, incorporating a 12-minute AMRAP with deadlifts, box jumps, kettlebell swings, pull-ups, and a run, followed by a 10-minute EMOM featuring power cleans, burpees, and handstand push-ups, finishing with core and grip work. On Day 3, aerobic capacity training focuses on interval-based cardio using running, rowing, or cycling, alternating between moderate and high-intensity efforts, followed by steady-state endurance work. Day 4 shifts to bodybuilding, emphasizing progressive overload with barbell squats, bench press, rows, overhead press, Romanian deadlifts, and isolation exercises to build muscle size and definition. Day 5 prioritizes pure strength training, incorporating low-rep, heavy compound lifts like squats, deadlifts, bench press, pull-ups, and Bulgarian split squats to maximize power and performance. Day 6 is a dedicated core workout, structured as a 30-minute circuit targeting the abs, obliques, and deep core stabilizers with movements like hanging leg raises, Russian twists, ab rollouts, and plank variations, ending with a core burnout challenge. The week concludes with an active recovery day, incorporating low-intensity movement such as walking or cycling, followed by mobility work and optional core stability drills to enhance recovery and flexibility. This structured plan ensures progressive strength gains, endurance improvements, and balanced recovery while preventing burnout.

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Day 1: HIIT at Home: A Full-Body Workout for Maximum Burn

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat, build endurance, and strengthen muscles—all in a short amount of time. The best part? You don’t need a gym or equipment to get a great workout.

This 20-minute full-body HIIT workout is designed to challenge your cardiovascular fitness, improve strength, and keep your metabolism elevated long after you finish.

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The Workout Structure

• Total Time: 20 minutes
• Work-to-Rest Ratio: 40 seconds of work, 20 seconds of rest
• Rounds: 3-4 rounds total (depending on fitness level)
• Equipment: Bodyweight only

Complete each exercise for 40 seconds, rest for 20 seconds, and move to the next one. After one full round (all six exercises), rest for one minute, then repeat.

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HIIT At-Home Routine

1. Jump Squats (Lower Body & Cardio)

• Stand with feet shoulder-width apart.
• Lower into a squat, keeping your chest up and knees behind your toes.
• Explode upward, jumping as high as possible.
• Land softly and immediately go into the next squat.

Modification: Remove the jump and do bodyweight squats.

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2. Push-Up to Shoulder Tap (Upper Body & Core Stability)

• Start in a push-up position, hands under shoulders.
• Lower your chest to the floor, keeping elbows close to your body.
• Push back up, then tap your right hand to your left shoulder.
• Repeat, alternating shoulder taps after each push-up.

Modification: Perform push-ups from your knees.

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3. Mountain Climbers (Core & Cardio)

• Get into a high plank position.
• Drive your knees toward your chest one at a time as fast as possible.
• Keep your back straight and core engaged.

Modification: Slow the movement down for more control.

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4. Reverse Lunge to Knee Drive (Lower Body & Balance)

• Step back into a lunge, keeping your front knee at 90 degrees.
• Push through your front foot to bring your knee up toward your chest.
• Repeat on the same leg for 20 seconds, then switch sides.

Modification: Remove the knee drive and focus on stepping back into lunges.

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5. Plank Jacks (Core & Cardio)

• Start in a forearm plank position.
• Jump your feet out wide, then back together, keeping your core tight.
• Maintain a straight line from head to heels.

Modification: Step feet out one at a time instead of jumping.

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6. Burpees (Full Body & Cardio)

• Start standing, then drop into a squat with hands on the floor.
• Jump or step your feet back into a plank.
• Perform a push-up (optional).
• Jump your feet back in and explode into a jump at the top.

Modification: Remove the push-up and jump to make it lower impact.

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Cool Down & Recovery

After completing 3-4 rounds, cool down for 3-5 minutes with:

• Slow deep breathing to lower heart rate.
• Stretching: Hip flexor stretch, chest opener, and hamstring stretch.
• Hydration: Drink water to aid recovery.

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Day 2: CrossFit Workout: Full-Body Strength & Conditioning Challenge

This CrossFit-style workout blends strength, endurance, and intensity to push your limits. Designed to improve power, speed, and metabolic conditioning, this session will challenge both your muscular and cardiovascular systems.

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Workout Format: AMRAP & EMOM Challenge

This workout is divided into two sections:

1. AMRAP (As Many Rounds As Possible) – 12 Minutes
2. EMOM (Every Minute on the Minute) – 10 Minutes

You’ll start with the AMRAP to build endurance and work capacity, followed by the EMOM to finish strong with high-intensity strength movements.

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Part 1: 12-Minute AMRAP (As Many Rounds As Possible)

Complete as many rounds as possible in 12 minutes, maintaining good form and pushing your pace.

Workout:

• 10 Deadlifts (225/155 lbs or scaled weight)
• 12 Box Jump-Overs (24/20 inches)
• 15 Kettlebell Swings (53/35 lbs)
• 10 Pull-Ups (or Jumping Pull-Ups/Assisted)
• 200-Meter Run (or 15 Cal Row/Bike)

Goal: Maintain a consistent pace and try to complete at least 3-4 rounds within the time cap.

Scaling Options:

• Reduce weight on deadlifts or use dumbbells.
• Step-ups instead of box jump-overs.
• Use a lighter kettlebell or perform Russian swings instead of full American swings.

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Part 2: 10-Minute EMOM (Every Minute on the Minute)

For 10 minutes, complete the designated reps at the start of every minute. The faster you complete the reps, the more rest you get before the next minute begins.

Odd Minutes:

• 6 Power Cleans (155/105 lbs)
• 6 Burpees Over the Bar

Even Minutes:

• 8 Handstand Push-Ups (or Pike Push-Ups/DB Shoulder Press)

Goal: Maintain a steady work-rest ratio without burning out.

Scaling Options:

• Reduce the weight on power cleans.
• Perform regular burpees instead of burpees over the bar.
• Modify handstand push-ups with pike push-ups or strict dumbbell presses.

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Finisher: Core & Grip Burner

End the session with:

• 3 Rounds for Quality:
  • 20 Hanging Knee Raises or Toes-to-Bar
  • 30-Second L-Sit Hold (or Tuck Hold)
  • Farmer’s Carry (50 feet, heavy kettlebells or dumbbells)

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Cool Down & Recovery

• Stretching: Focus on hamstrings, shoulders, and hip flexors.
• Breathing: Box breathing (4 seconds in, 4 seconds hold, 4 seconds out) to bring the heart rate down.
• Hydration & Refueling: Consume protein and carbs post-workout for recovery.

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Challenge: Test Your Progress

Try this workout twice in the next two weeks and aim to:

• Increase your rounds in the AMRAP.
• Improve barbell efficiency and recovery time in the EMOM.

CrossFit workouts test both physical and mental grit—so push your pace, maintain focus, and go all in.

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Day 3: Aerobic Capacity Workout: Building Endurance and Stamina

This workout is designed to improve cardiovascular endurance, increase lung capacity, and build sustained energy output. It incorporates steady-state and interval-based training to enhance both aerobic and anaerobic systems.

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Workout Overview

• Duration: 45-60 minutes
• Focus: Aerobic conditioning and pacing
• Equipment Needed: Rower, Assault Bike, or Running Track (modifications provided)

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Workout Structure

Part 1: Aerobic Warm-Up (10 Minutes)

Perform at a moderate pace (50-60% effort) to prepare the body for sustained work.

• 2 Minutes: Easy-paced rowing, cycling, or jogging
• 2 Minutes: Alternating high knees and butt kicks
• 2 Minutes: Jump rope or low-intensity lateral shuffles
• 2 Minutes: Dynamic stretches (leg swings, arm circles, hip openers)
• 2 Minutes: Light tempo work at 65% effort (slow run, row, or bike)

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Part 2: Aerobic Capacity Intervals (30 Minutes Total)

This section focuses on sustainable effort with controlled breathing and pacing.

Option 1: Running (Track or Treadmill)

• 3 Rounds of:
  • 4 Minutes at moderate pace (70% effort)
  • 1 Minute walk recovery
  • 3 Minutes at fast pace (80-85% effort)
  • 1 Minute walk recovery

Option 2: Rowing (Concept2 Rower)

• 3 Rounds of:
  • 1000m Row at moderate intensity (70% effort)
  • 1 Minute easy row
  • 500m Row at higher intensity (85% effort)
  • 1 Minute easy row

Option 3: Assault Bike / Echo Bike

• 3 Rounds of:
  • 4 Minutes steady pace (65-70 RPM)
  • 1 Minute recovery (50 RPM)
  • 3 Minutes increased effort (75-80 RPM)
  • 1 Minute recovery (50 RPM)

Scaling Options:

• Decrease interval times (e.g., 2-minute moderate / 1-minute fast).
• Substitute the bike/row/run with jump rope or stair climbing.

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Part 3: Aerobic Endurance Finisher (10-15 Minutes)

After interval work, shift into a steady-state effort at a moderate pace for 10-15 minutes to build endurance.

Choose one:

• Light jog at 65% effort
• Rowing at 50-60% effort
• Cycling at a conversational pace

This section trains your body to recover efficiently while still working within the aerobic zone.

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Cool-Down & Mobility (5-10 Minutes)

• 2-3 Minutes: Slow-paced walking or easy row/bike
• Stretching:
  • Standing hamstring stretch (30 seconds per leg)
  • Hip flexor stretch (30 seconds per leg)
  • Shoulder stretch (30 seconds per arm)
  • Deep breathing exercises

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Workout Notes

• Pacing is key—avoid burning out too early by keeping a controlled effort during the intervals.
• Track heart rate if possible—aim to stay within 60-80% of your max heart rate for aerobic efficiency.
• Progress weekly—increase effort slightly each session to build endurance over time.

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Day 4: Bodybuilding Workout: Full-Body Muscle Growth Routine

This bodybuilding-style workout is designed to build strength, size, and muscle definition by focusing on progressive overload, controlled reps, and proper form. It targets all major muscle groups and incorporates compound and isolation movements for balanced development.

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Workout Format: Strength & Hypertrophy Focus

• Total Time: 60-75 minutes
• Sets & Reps: 4 sets per exercise, 8-12 reps (hypertrophy range)
• Rest Time: 60-90 seconds between sets
• Progression: Increase weight or reps each week

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The Bodybuilding Routine

1. Barbell Back Squat (Legs & Core) – 4 Sets, 8-12 Reps

• Keep your chest up, core tight, and squat to at least parallel.
• Drive through your heels to stand back up.
• Control the movement both down and up for maximum muscle tension.

Alternative: Leg Press or Bulgarian Split Squats

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2. Barbell Bench Press (Chest, Shoulders, Triceps) – 4 Sets, 8-12 Reps

• Lower the bar slowly to your chest, then press up explosively.
• Keep your elbows at a 45-degree angle for joint safety.

Alternative: Dumbbell Bench Press or Machine Chest Press

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3. Bent-Over Barbell Row (Back & Rear Delts) – 4 Sets, 8-12 Reps

• Maintain a neutral spine and pull the bar toward your lower ribs.
• Squeeze your lats at the top of each rep before controlling the weight down.

Alternative: Seated Cable Row or One-Arm Dumbbell Row

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4. Standing Overhead Press (Shoulders & Triceps) – 4 Sets, 8-12 Reps

• Press the bar overhead while keeping your core braced.
• Lower the weight under control to avoid shoulder strain.

Alternative: Dumbbell Shoulder Press or Machine Press

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5. Romanian Deadlifts (Hamstrings & Glutes) – 4 Sets, 10-12 Reps

• Hinge at the hips, lowering the bar with a slight bend in the knees.
• Keep your back flat and drive through your glutes to return to standing.

Alternative: Hamstring Curls or Glute Bridges

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6. Barbell or Dumbbell Bicep Curls (Biceps) – 4 Sets, 10-12 Reps

• Keep elbows tucked and curl with controlled movement—no swinging.
• Focus on full contraction and slow eccentric phase.

Alternative: Preacher Curls or Cable Curls

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7. Triceps Dips or Close-Grip Bench Press (Triceps) – 4 Sets, 8-12 Reps

• Lower slowly until elbows reach 90 degrees, then press up powerfully.
• Engage triceps by keeping elbows close to your sides.

Alternative: Rope Triceps Pushdown or Skull Crushers

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8. Hanging Leg Raises (Core) – 3 Sets, 15-20 Reps

• Keep legs straight and lift toward chest with control.
• Avoid using momentum—focus on core engagement.

Alternative: Cable Crunches or Weighted Sit-Ups

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Cool Down & Recovery

• Stretching: Focus on hamstrings, shoulders, and hip flexors.
• Breathing: Slow, deep breaths to regulate heart rate.
• Hydration & Nutrition: Replenish with protein and carbohydrates for muscle recovery.

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Day 5: Strength Training Workout: Full-Body Strength & Power

This workout is designed to build strength, muscle, and overall power using compound movements. The focus is on progressive overload, proper form, and balanced muscle development.

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Workout Overview

• Focus: Strength & muscle development
• Equipment Needed: Barbell, dumbbells, pull-up bar (modifications provided)
• Sets & Reps: 4-5 sets per exercise, 5-8 reps for strength, 8-12 reps for hypertrophy
• Rest Time: 90 seconds between sets

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Warm-Up (10 Minutes)

Perform each exercise for 30 seconds to activate muscles and prepare for heavy lifts.

1. Jump Rope or Rowing – 2 minutes at moderate pace
2. Dynamic Leg Swings – 10 per leg
3. Arm Circles & Shoulder Mobility Drills – 30 seconds
4. Bodyweight Squats – 10 reps
5. Push-Ups – 10 reps
6. Hip Bridges – 10 reps

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Main Strength Workout (4-5 Sets Per Exercise, 5-8 Reps)

1. Barbell Back Squat

• Focus on controlled depth and driving through the heels.
• Maintain an upright chest and engage the core.
• Modification: Goblet squat with a dumbbell.

2. Deadlift (Conventional or Trap Bar)

• Keep the bar close to your body and drive through your legs.
• Maintain a neutral spine and engage the core.
• Modification: Romanian deadlifts with dumbbells.

3. Barbell Bench Press

• Keep wrists aligned with elbows, lower the bar under control, and press with power.
• Avoid excessive arching in the lower back.
• Modification: Dumbbell bench press.

4. Pull-Ups (Weighted or Bodyweight)

• Engage the lats, pull the chest toward the bar, and control the descent.
• Use a resistance band for assistance if needed.
• Modification: Lat pulldowns.

5. Overhead Press (Strict Press or Dumbbells)

• Maintain a tight core and press the weight overhead without excessive back arching.
• Lock out at the top with control.
• Modification: Seated dumbbell press.

6. Bulgarian Split Squats (Unilateral Strength Focus)

• Keep weight in the front leg, lower under control, and drive up explosively.
• Modification: Regular lunges.

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Accessory Work (Optional – 3 Sets of 8-12 Reps)

1. Barbell or Dumbbell Rows

• Keep the back straight and squeeze the shoulder blades together.

2. Hanging Leg Raises or Weighted Sit-Ups

• Engage the core and avoid swinging.

3. Farmer’s Carry (Grip & Core Strength)

• Hold heavy dumbbells and walk 40-50 feet, keeping an upright posture.

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Cool-Down & Mobility (5-10 Minutes)

• Foam Rolling: Focus on quads, hamstrings, and lower back.
• Hip Flexor Stretch: 30 seconds per leg.
• Chest Opener Stretch: 30 seconds.
• Seated Forward Fold: 30 seconds.
• Deep Breathing Exercises: Focus on controlled nasal breathing.

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Day 6: Ultimate Core Workout: Strength, Stability, and Definition

A strong core is essential for athletic performance, posture, and overall strength. This workout targets all major abdominal muscles, including the rectus abdominis (six-pack muscles), obliques, transverse abdominis, and lower back.

This 30-minute core-focused routine blends strength, endurance, and control to build stability, definition, and power.

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Workout Format: Core Circuit Training

• Total Time: 30 minutes
• Structure: 3 rounds of 6 exercises
• Work Time: 40 seconds per exercise
• Rest: 20 seconds between movements, 60 seconds between rounds

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The Core Routine

1. Hanging Leg Raises (Lower Abs & Hip Flexors)

• Hang from a pull-up bar with an overhand grip.
• Keep legs straight and raise them to hip level (or higher).
• Lower under control without swinging.

Modification: Lying leg raises on the floor.

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2. Russian Twists (Obliques & Rotational Strength)

• Sit on the floor with knees bent, leaning back slightly.
• Twist from side to side, touching the ground beside your hips.
• Keep your core engaged and movement controlled.

Modification: Hold a weight or medicine ball for added resistance.

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3. Plank-to-Push-Up (Core Stability & Upper Body)

• Start in a forearm plank position.
• Push up onto one hand, then the other into a high plank.
• Lower back down, alternating sides each rep.

Modification: Perform on knees for less intensity.

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4. Ab Wheel Rollouts (Deep Core & Stability)

• Kneel on the floor and roll out using an ab wheel.
• Keep core braced and avoid arching your back.
• Roll out as far as possible, then return to start.

Modification: Perform on a stability ball or with sliders.

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5. Bicycle Crunches (Obliques & Coordination)

• Lie on your back and alternate touching your elbow to the opposite knee.
• Keep your core tight and move in a slow, controlled motion.
• Extend the opposite leg fully each time.

Modification: Slow the movement for more control or keep feet closer to the floor.

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6. Hollow Body Hold (Isometric Core Strength)

• Lie flat with arms extended overhead and legs straight.
• Lift your shoulders and legs off the ground, engaging your core.
• Hold for the full time while keeping your lower back on the floor.

Modification: Keep legs bent or hold for shorter intervals.

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Finisher: Core Burnout Challenge

Max Reps in 3 Minutes:

• 50 Sit-Ups
• 40 Russian Twists
• 30 Bicycle Crunches
• 20 Leg Raises
• 10-Second Plank Hold

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Cool Down & Recovery

• Stretch: Cobra pose, spinal twists, and hip flexor stretch.
• Hydrate: Drink plenty of water to support muscle recovery.
• Breathe: Deep belly breathing to relax the core muscles.

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Challenge: Track & Progress

• Beginner: Complete 2 rounds.
• Intermediate: Complete 3 rounds.
• Advanced: Add weight to Russian twists and do 4 rounds.

A strong core enhances every movement, from lifting heavier weights to improving endurance. Stay consistent, push your limits, and build a powerful foundation.

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Day 7: Active Rest Day Workout: Recovery and Mobility Focus

This workout is designed to promote recovery while keeping the body moving. The focus is on low-intensity movement, mobility, and blood flow to reduce soreness and improve flexibility.

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Workout Overview

• Focus: Recovery, mobility, and light movement
• Duration: 30-45 minutes
• Intensity: Low to moderate
• Equipment Needed: Yoga mat (optional resistance bands)

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Part 1: Low-Intensity Cardio (10-15 Minutes)

Choose one of the following options and maintain an easy, steady pace (50-60% effort).

• Walking: 10-15 minutes
• Cycling: 10-15 minutes at low resistance
• Rowing Machine: 10-15 minutes at easy effort
• Jump Rope: 5-10 minutes with rest intervals
• Swimming: 10-15 minutes at a relaxed pace

This section helps increase circulation, loosen tight muscles, and promote recovery without adding additional strain.

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Part 2: Mobility & Stretching Flow (15-20 Minutes)

Perform each movement slowly and hold stretches for at least 30 seconds per side.

1. Cat-Cow Stretch – Spinal mobility and relaxation
2. World’s Greatest Stretch – Hip, hamstring, and thoracic spine opener
3. Downward Dog to Cobra Stretch – Full-body stretch and spine decompression
4. Seated Forward Fold – Hamstring and lower back release
5. Pigeon Pose – Hip opener for flexibility
6. Chest Opener Stretch – Loosens shoulders and upper body
7. Neck Rolls & Shoulder Shrugs – Relieves tension from traps and upper back

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Part 3: Core & Stability (Optional – 10 Minutes)

If you want light core activation, add this bodyweight circuit:

• Plank Hold – 30-45 seconds
• Glute Bridges – 10-12 reps
• Side Plank (Each Side) – 30 seconds
• Bird Dogs – 10 reps per side
• Dead Bug Exercise – 10 reps per side

These movements focus on core engagement, posture, and joint stability without heavy strain.

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Part 4: Breathing & Cool-Down (5-10 Minutes)

Finish the session with deep breathing to calm the nervous system and improve recovery.

• Diaphragmatic Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds (repeat for 3-5 minutes).
• Box Breathing Technique: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds (repeat for 5 cycles).

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Workout Notes

• Keep movements slow and controlled—avoid high-intensity exercises.
• Stay hydrated and consider foam rolling or massage therapy post-workout.
• The goal is recovery, not exhaustion—adjust based on how your body feels.