Fitness Resources

Health coching and science-based wellness support for men and women looking to improve energy, metabolism, and sustainable health – without extreme diets.

Time: 15–20 minutes
Equipment: None
Primary Focus: Stability, strength, confidence-building

Warm-Up (3 minutes)
• March in place – 1 minute
• Shoulder circles – 30 sec forward / 30 sec backward
• Side-to-side steps – 1 minute

Main Circuit (2 rounds)
• Sit-to-Stand (from chair/couch) – 10 reps
• Wall Push-Ups – 10 reps
• Step-Back Taps or Reverse Lunges – 10 each side
• Heel Raises – 15 reps
• Standing Core Breathing – 10 slow breaths (tighten abs as you exhale)

Cool-Down (3 minutes)
• Chest stretch – 30 sec
• Quad stretch – 30 sec each
• Deep breathing – 1 minute

Progressions
• Add a 3rd round
• Transition from wall push-ups → countertop → floor
• Add light hand weights when ready

Time: 20–25 minutes
Equipment: None
Primary Focus: Full-body strength + light cardio

Warm-Up (3 minutes)
• Fast march or jog in place – 1 minute
• Arm swings – 30 sec
• Bodyweight squats – 20 reps

Main Circuit (3 rounds)
• Bodyweight Squats – 15 reps
• Push-Ups (knees or toes) – 10–12 reps
• Alternating Reverse Lunges – 12 each side
• Plank – 30 seconds
• Fast Step-Touches – 30 seconds

Optional Finisher
• Step-back Burpees – 30 seconds

Cool-Down (3 minutes)
• Hamstring stretch
• Hip flexor stretch
• Shoulder stretch
• Slow breathing

Progressions
• Add a 4th round
• Increase plank to 45–60 seconds
• Add jump squats or mountain climbers

Time: 15–20 minutes
Equipment: Bodyweight only
Format: 40 seconds work / 20 seconds rest
Rounds: 2–3

Exercises
• Squats
• Push-Ups
• Glute Bridges
• Triceps Dips (chair)
• Hollow Hold or Dead Bug
• Mountain Climbers (controlled)

Cool-Down
Light stretching for:
• Lower back
• Hamstrings
• Chest

Modifications
To make easier:
• Reduce work time to 30 seconds
• Drop a round
To make harder:
• Increase to 45–50 seconds
• Add tempo (slow lowering phase)
• Add jump variations

Time: 10–15 minutes
Equipment: Optional yoga mat
Primary Focus: Flexibility, mobility, posture

Sequence
• Cat-Cow – 10 cycles
• Child’s Pose w/ Side Reach – 30 sec each side
• Hip Flexor Stretch – 45 sec each side
• Seated Hamstring Stretch – 45 sec
• Figure 4 Glute Stretch – 45 sec each
• Thoracic Openers (“Thread the Needle”) – 8 each side
• Chest Wall Stretch – 45 sec each
• Deep Breathing – 1–2 minutes

Benefits
• Reduces tightness
• Supports posture
• Improves movement quality
• Helps manage stress
• Complements strength training