Program
Morning ten
by Kaira
Ten unhurried minutes before the day starts: joints first, then a little strength, then you are up. Three weeks to make it a habit that needs nothing but a patch of floor.
- Beginner
- Home
- No equipment
Week 1Wake up gently
Day 110 min
- Cat-Cow2 × 8
- Floor Thoracic Opener2 × 30 s
- Glute Bridge2 × 10
- Bodyweight Squat2 × 10
- Standing Forward Fold1 × 30 s
Day 29 min
- Kneeling Ankle Rock2 × 10
- Child's Pose2 × 45 s
- Open Book Rotation2 × 8
- Bodyweight Squat2 × 10
Day 38 min
- Cat-Cow2 × 8
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Glute Bridge2 × 12
- Standing Quad Stretch2 × 30 s
Day 49 min
- Floor Thoracic Opener2 × 30 s
- Dead Bug2 × 8
- Bodyweight Squat2 × 10
- Wall Calf Stretch2 × 30 s
Day 58 min
- Open Book Rotation2 × 8
- Cat-Cow2 × 8
- Glute Bridge2 × 12
- Standing Forward Fold2 × 30 s
Week 2Move a little deeper
Day 112 min
- Cat-Cow2 × 10
- Floor Thoracic Opener2 × 30 s
- Glute Bridge3 × 12
- Bodyweight Squat3 × 12
Day 29 min
- Kneeling Ankle Rock2 × 12
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Dead Bug2 × 10
- Front Plank2 × 20 s
Day 311 min
- Open Book Rotation2 × 10
- Child's Pose2 × 45 s
- Bodyweight Squat3 × 12
- Standing Quad Stretch2 × 30 s
Day 410 min
- Cat-Cow2 × 10
- Glute Bridge3 × 12
- Front Plank2 × 20 s
- Standing Forward Fold2 × 30 s
Day 511 min
- Floor Thoracic Opener2 × 30 s
- Kneeling Ankle Rock2 × 12
- Bodyweight Squat3 × 12
- Wall Calf Stretch2 × 30 s
Week 3Make it yours
Day 113 min
- Cat-Cow2 × 10
- Open Book Rotation2 × 10
- Glute Bridge3 × 15
- Bodyweight Squat3 × 15
Day 29 min
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Dead Bug3 × 10
- Front Plank2 × 30 s
- Child's Pose1 × 45 s
Day 311 min
- Kneeling Ankle Rock2 × 12
- Floor Thoracic Opener2 × 30 s
- Bodyweight Squat3 × 15
- Standing Quad Stretch2 × 30 s
Day 410 min
- Cat-Cow2 × 10
- Glute Bridge3 × 15
- Front Plank2 × 30 s
- Wall Calf Stretch2 × 30 s
Day 512 min
- Open Book Rotation2 × 10
- Dead Bug3 × 10
- Bodyweight Squat3 × 15
- Standing Forward Fold2 × 30 s