Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

• Plank jack with a knee tuck 
• Side lunge with a toe touch 
• Squats 
• Walk down Push-ups 
• Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

40 seconds activity 

20 seconds rest 

• Push-ups 
• Handstand hold 
• Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

• Side step with back lunge 
• Squats 
• Split jump 
• Sumo Squat 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

• Mountain pose 
• Forward bend 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Warrior 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

• Plank jack with a knee tuck 
• Side lunge with a toe touch 
• Squats 
• Walk down Push-ups 
• Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

• Lunges 
• Guard sit-ups
• Lunges 
• Reclined rows 
• Plank 
• Cannonball sit-ups 
• Squats 
• Superman 

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

• Jumping squats 
• Dying bugs 
• Push-ups with a cross over 
• Skaters 
• Boxers sit-ups 
• Walking lunges 
• Reclined row 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

• Inclined Push-ups 
• Reclined row 
• Boxers sit-ups 
• Bow and arrow 
• Jumping jacks 
• Walking lunges 

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

• Child’s pose 
• Cat pose 
• Cow pose 
• Downward dog 
• Chair pose 
• Mountain pose 
• Forward bend 
• Halfway hold
• Plank 
• Cobra 
• Downward dog 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

• Jack squats 
• Toe touches 
• Jumping jacks 
• Walking lunges 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

• Superman 
• Bow and arrow 
• Boxers sit-ups 
• Cannonball sit-ups 
• Dying bugs 
• Guard sit-ups 
• Leg raises 
• Russian twist 
• Scissor legs 
• Sit-ups 

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

• Walking lunges 40 Reps
• Push-ups 15 Reps
• Mountain climbers 20 Reps

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

• Mountain pose 
• Forward bend 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Warrior 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

19 minutes 

• Squats 5 Reps
• Side lunge with a toe touch 6 Reps
• Shoulder taps 6 Reps
• Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

30 seconds activity 

10 seconds rest 

• Inclined Push-ups 
• Push-ups 
• Push-ups with a cross over 
• Shoulder taps 
• Handstand hold 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

40 seconds activity 

10 seconds rest 

• Inclined Push-ups 
• Reclined row 
• Boxers sit-ups 
• Bow and arrow 
• Jumping jacks 
• Walking lunges 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

• Jack squats 
• Toe touches 
• Jumping jacks 
• Walking lunges 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

• Child’s pose 
• Cat pose 
• Cow pose 
• Downward dog 
• Chair pose 
• Mountain pose 
• Forward bend 
• Halfway hold
• Plank 
• Cobra 
• Downward dog 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

• Walking lunges 40 reps 
• Push-ups 15 reps 
• Mountain climbers 20 reps 

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

20 seconds activity 10 seconds rest 

• Jumping squats 
• Dying bugs 
• Push-ups with a cross over 
• Skaters 
• Boxers sit-ups 
• Walking lunges reclined row 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

• Split jumps 10 reps 
• Donkey kicks 6 reps 
• Burpees 3 reps 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

20 seconds activity 10 seconds rest 

• Squats 
• Bow and arrow 
• Side lunge with a toe touch 
• Walk down Push-ups 
• Plank 
•  cannonball sit-ups 

Cool down and stretch 

Friday 

Warm-up 

20 second hold for each pose 

3 cycles 

• Mountain pose 
• Forward bend 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Warrior 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

• Plank jack with a knee tuck 
• Side lunge with a toe touch 
• Squats 
• Walk down Push-ups 
• Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

20 seconds activity 

10 seconds rest 

• Jumping squats 
• Lunges 
• Side lunge with a toe touch 
• Squat jacks 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

• Push-ups 
• Handstand hold 
• Hollow rocks

Cool down and stretch 

Thursday 

Warm-up 

As fast as you can 

• Burpees 100 Reps

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

• Ankle taps 
• Superman 
• Bow and arrow 
• Boxers sit-ups 
• Cannonball sit-ups 
• Dying bugs 
• Guard sit-ups 
• Leg raises 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

3 rounds 

30 seconds activity 

10 seconds rest 

• Plank jacks 
• Lunges 
• Guard sit-ups
• Squats 
• Skaters 
• Reclined row 
• Side lunge 
• Jumping squats 
• Boxers sit-ups 
• Shoulder taps 

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

40 seconds activity 

10 seconds rest 

Jumping squats 

• Dying bugs 
• Push-ups with a cross over 
• Skaters 
• Boxers sit-ups 
• Walking lunges 
• Reclined row 

Cool down and stretch 

Wednesday 

Warm-up 

6 rounds 

• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

• Squats 
• Bow and arrow 
• Side lunge with a toe touch 
• Walk down Push-ups 
• Plank 
• Cannonball sit-ups 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

• Mountain pose 
• Forward bend 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Warrior 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

12 minutes 

• Squats 5 reps 
• Side lunge with a toe touch 6 reps 
• Shoulder taps 6 reps 
• Guard sit-ups 5 reps 

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

30 seconds activity 10 seconds rest 

• Jumping squats 
• Lunges 
• Side lunge with a toe touch 
• Squat jacks 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 10 seconds rest 

• Jumping squats 
• Skaters 
• Plank 
• Dying bugs 
• Boxers sit-ups 
• Lunges 

Cool down and stretch 

Thursday 

Warm-up 

6 rounds 

• Split jumps 10 reps 
• Donkey kicks 6 reps 
• Burpees 3 reps 

Cool down and stretch 

Friday 

Warm-up 

25 second hold 

3 cycles 

• Mountain pose 
• Forward bend 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Triangle 
• Bent leg triangle 
• Downward dog 
• Warrior 
• Chair pose 
• Forward bend 
• Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday

Warm-up

As many rounds as you can

10 minutes 

• Squats 5 Reps
• Side lunge with a toe touch 6 Reps
• Shoulder taps 6 Reps
• Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up

3 rounds

30 seconds activity 

10 seconds rest

• Push-ups
• Handstand hold
• Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up

4 rounds

40 seconds activity 

15 seconds rest

• Plank 
• Bow and arrow 
• Push-ups

Cool down and stretch 

Thursday

Warm-up

3 rounds

20 seconds activity 

10 seconds rest

• Walking lunges
• Push-ups
• Mountain climbers 

Cool down and stretch 

Friday

Warm-up

3 rounds

30 seconds activity 

10 seconds rest

• Ankle taps 
• Superman 
• Bow and arrow 
• Boxers sit-ups 
• Cannonball sit-ups 
• Dying bugs 
• Guard sit-ups 
• Leg raises

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.