Full-Body Stretch & Reflection Goal: Restore, reflect, and reset for the next training phase. Warm-Up (3 min) Gentle walking → Arm swings → Torso twists Stretch Flow (20 min) 1. Seated forward fold × 1 min 2. Cat–cow to thread the needle × 6 each side 3. Down dog to cobra × 5 4. Supine twist × 30 s each side 5. Glute bridge hold × 20 s × 3 6. Legs up wall × 2 min 7. Cool-Down (7 min) Deep belly breathing × 2 min → Gratitude reflection → Calm seated posture

Final HIIT Test Goal: Finish strong with high-intensity intervals; test mental toughness. Warm-Up (5 min) Jog in place → Jumping jacks → Arm swings → Dynamic lunges → Squat pulses HIIT Circuit (20 min) Perform each move for 40 s, rest 20 s — 4 total rounds 1. Burpees 2. Jump squats 3. Push-ups 4. Skater hops 5. High knees 6. Plank jacks Cool-Down (5 min) Slow march → Quad stretch → Hamstring stretch → Deep breathing

Recovery Flow & Mobility Goal: Recharge muscles, open joints, and restore flexibility. Warm-Up (3 min)Gentle march → Arm swings → Neck circles Mobility Flow (20 min) 1. Cat–cow × 8 2. Down dog to plank × 5 3. World’s greatest stretch × 5 each side 4. 90/90 hip rotation × 10 5. Dynamic pigeon stretch × 5 each side 6. Seated forward fold × 1 min Cool-Down (7 min)Child’s pose → Shoulder stretch → Deep breathing (4-4-4-4 pattern)

Upper-Body & Core Strength Goal: Maintain muscle endurance and posture integrity. Warm-Up (5 min) Arm swings → Shoulder rolls → Inchworms → Wall push-ups → Plank hold Main Circuit (20 min) – Repeat 3–4× (Rest 30–45 s) 1. 10–15 push-ups 2. 12 triceps dips 3. 15 superman lifts 4. 12 plank up-downs 5. 30 s bear crawl 6. 10 side plank reach unders each side Cool-Down (5 min) Chest stretch → Shoulder stretch → Cat–cow → Child’s pose

Recovery Flow & Mobility Goal: Recharge muscles, open joints, and restore flexibility. Warm-Up (3 min)Gentle march → Arm swings → Neck circles Mobility Flow (20 min) 1. Cat–cow × 8 2. Down dog to plank × 5 3. World’s greatest stretch × 5 each side 4. 90/90 hip rotation × 10 5. Dynamic pigeon stretch × 5 each side 6. Seated forward fold × 1 min Cool-Down (7 min)Child’s pose → Shoulder stretch → Deep breathing (4-4-4-4 pattern)