Nov '25 • Workout Centre
Daily Body Weight Workout #21
Recovery & Flow
Goal: Focus on joint health, flexibility, and calm recovery.
Warm-Up (3 min)
Gentle march → Shoulder circles → Neck mobility
Mobility Flow (20 min)
- Cat–cow × 8
- Cobra to child’s pose flow × 5
- Bird-dog with reach × 10 each
- Glute bridge hold × 20 s × 3
- Supine twist × 30 s each
- Forward fold breathing × 1 min
Cool-Down (7 min)
Hip stretch → Seated side stretch → Legs up wall → Box breathing (4-4-4-4 count)
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Daily Body Weight Workout #21
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