BEGINNER ACTIVE RECOVERY DAYS
Light movement, mobility, and low-impact routines for recovery and activation.
Duration: 8–10 minutes
Overview: Designed for active recovery days. This cardio flow gently elevates the heart rate without stressing the joints.
Instructions:
- Complete 2 total rounds
- Perform each movement for 30 seconds
- Rest 15 seconds between movements
- Optional walk break between rounds (30–60 seconds)
Movements:
- March in Place: Light rhythmic knee lifts with arm swings
- Step Touch Side-to-Side: Lateral steps with bounce or arm motion
- Bodyweight Good Mornings: Hands behind head, slow hip hinge and return
- Arm Circles + Reverse: 15 sec forward, 15 sec backward
- Standing Jack Taps: Low-impact jumping jack with step-out motion
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: A recovery-focused stretch sequence designed to restore posture, reduce soreness, and increase flexibility. Perfect for off days or post-workout cool-downs.
Instructions:
- Complete 2 total rounds
- Hold each stretch for 30 seconds per side (if applicable)
- Move slowly and breathe deeply through each rep
Movements:
- Neck Circles: Rotate head slowly in each direction
- Cat-Cow: On all fours, alternate arching and rounding spine
- Thread the Needle: Rotate into shoulder stretch from hands-and-knees
- Seated Hamstring Reach: Hinge forward from hips, reaching for toes
- Wall Angels: Stand or lie down, slide arms up/down while maintaining wall contact
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: This beginner core workout helps clients build foundational core strength and stability through slow, controlled movements.
Instructions:
- Complete 2 total rounds
- Perform each movement for 30 seconds
- Focus on form and control, not speed
Movements:
- Dead Bug: Alternate extending opposite arm and leg while maintaining low back contact with the floor
- Glute Bridge Hold: Hold hips up in a bridge, squeeze glutes and brace core
- Bird Dog: From all fours, reach opposite arm and leg, pause at full extension
- Seated Leg Lift Hold: Sit on floor, hands behind you, lift legs and hold tension just off the floor
- Supine Toe Taps: Lie on back, tap alternating toes to floor with bent knees while bracing core
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
