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Week 1 · Day 6

Full Body Flow

  • ~20 min
  • Full body
Gentle

Your last workout of Week 1! Today puts upper body, lower body and a little cardio together. Notice how much more familiar these moves already feel.

1. Warm-up: Gentle Full-Body Warm-Up

Move straight from one to the next. No rest needed. Keep it easy and gentle.

~4 min
1March in Place45 secShow details

Gently raises your heart rate and wakes up your legs.

How to do it

  1. 1Stand tall with your feet hip-width apart and arms relaxed by your sides.
  2. 2Lift your right knee to about hip height (or as high as is comfortable), then lower it.
  3. 3Lift your left knee, swinging your opposite arm forward like you're walking.
  4. 4Keep a steady, comfortable rhythm, breathing through your nose if you can.

Form tips

  • Stand tall, imagining a string gently pulling the top of your head toward the ceiling.
  • Land softly on the balls of your feet.

Common mistakes

  • Leaning back to get your knees higher; height doesn't matter, posture does.
  • Holding your breath. Keep it easy and conversational.

Make it easier

Hold the back of a chair for balance and lift your knees only a little.

Make it harder

Pick up the pace into a light jog in place, or drive your knees higher.

2Shoulder Rolls30 secShow details

Releases tension from carrying kids, bags and everything else.

How to do it

  1. 1Stand or sit tall with your arms hanging loosely.
  2. 2Lift both shoulders up toward your ears.
  3. 3Roll them back, squeezing your shoulder blades gently together.
  4. 4Let them drop down and come forward to finish the circle. Repeat slowly, then reverse direction halfway through.

Form tips

  • Make the circles as big and slow as feels good.
  • Keep your neck long and your jaw relaxed.

Common mistakes

  • Rushing through tiny circles.
  • Jutting your chin forward as you roll.

Make it easier

Do it seated, one shoulder at a time.

Make it harder

Add arms: reach your fingertips out to the sides while you roll.

3Arm Circles30 secShow details

Warms up your shoulder joints before any upper-body work.

How to do it

  1. 1Stand tall and lift your arms straight out to your sides at shoulder height.
  2. 2Draw small forward circles with your fingertips.
  3. 3Gradually make the circles bigger.
  4. 4Halfway through, reverse the direction.

Form tips

  • Keep your shoulders down, away from your ears.
  • Gently brace your belly so your lower back doesn't arch.

Common mistakes

  • Shrugging your shoulders up.
  • Swinging so fast you lose control.

Make it easier

Lower your arms slightly or rest them between sets of circles.

Make it harder

Hold your arms out for the whole time without dropping them and make the circles slower.

4Hip Circles30 secShow details

Loosens tight hips and lower back from sitting.

How to do it

  1. 1Stand with your feet a little wider than hip-width, hands on your hips.
  2. 2Slowly push your hips forward, then to the right, back, and to the left, drawing a big circle.
  3. 3Keep your upper body fairly still while your hips do the work.
  4. 4Switch direction halfway through.

Form tips

  • Soften your knees.
  • Move slowly; this should feel soothing, not like a workout.

Common mistakes

  • Locking your knees.
  • Making the circle so big that it pinches your lower back.

Make it easier

Make small circles while holding a counter or chair.

Make it harder

Lift one foot slightly and circle one knee at a time to challenge balance.

5Standing Cat-Cow30 secShow details

Mobilizes your whole spine without getting on the floor.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent, hands resting on your thighs.
  2. 2Breathe in: gently lift your chest, look slightly forward and let your back arch a little (cow).
  3. 3Breathe out: round your back, tuck your chin and pull your belly button toward your spine (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Let your breath set the pace.
  • Move through your whole spine, not just your neck.

Common mistakes

  • Forcing the arch into your lower back.
  • Holding your breath.

Make it easier

Do it seated on the edge of a chair with your hands on your knees.

Make it harder

Do the floor version on your hands and knees, pausing for a breath at each end.

6Step Touch with Reach45 secShow details

A gentle side-to-side step that warms your whole body.

How to do it

  1. 1Stand tall with your feet together.
  2. 2Step your right foot out to the side and bring your left foot in to meet it.
  3. 3As you step, reach both arms up overhead (or out to the side).
  4. 4Step back to the left and repeat, finding a steady rhythm.

Form tips

  • Bend your knees softly as you step.
  • Smile. It helps more than you'd think!

Common mistakes

  • Stepping too wide too soon.
  • Letting your arms flop. Reach with intention.

Make it easier

Keep your arms low or at your hips.

Make it harder

Step wider, sink a little deeper into each step and speed up the rhythm.

7Squat to Reach30 secShow details

Warms your legs and hips while opening up your shoulders.

How to do it

  1. 1Stand with your feet slightly wider than hip-width, toes turned out a little.
  2. 2Sit your hips back into a comfortable, shallow squat, reaching your hands toward your knees.
  3. 3Press through your whole foot to stand up.
  4. 4As you stand, sweep your arms up overhead and lift your chest. Repeat at an easy pace.

Form tips

  • Only go as low as feels comfortable today.
  • Keep your knees tracking in line with your toes.

Common mistakes

  • Letting your knees cave inward.
  • Lifting your heels off the floor.

Make it easier

Squat down to tap a chair seat, then stand up.

Make it harder

Rise up onto your toes at the top as you reach.

How to do the main workout: Do each move for 40 seconds, then rest for 20 seconds. Go through the whole circuit twice, with a 60-second break between rounds.

2. Main workout

2 rounds · 60 sec rest between rounds

~12 min
1Squat to Reach40 sec · rest 20 secShow details

Warms your legs and hips while opening up your shoulders.

How to do it

  1. 1Stand with your feet slightly wider than hip-width, toes turned out a little.
  2. 2Sit your hips back into a comfortable, shallow squat, reaching your hands toward your knees.
  3. 3Press through your whole foot to stand up.
  4. 4As you stand, sweep your arms up overhead and lift your chest. Repeat at an easy pace.

Form tips

  • Only go as low as feels comfortable today.
  • Keep your knees tracking in line with your toes.

Common mistakes

  • Letting your knees cave inward.
  • Lifting your heels off the floor.

Make it easier

Squat down to tap a chair seat, then stand up.

Make it harder

Rise up onto your toes at the top as you reach.

2Reverse Lunge40 sec · rest 20 secShow details

Coach's note: Hold a chair for balance. Totally fine and very smart.

A knee-friendly lunge that builds strength and balance in each leg.

How to do it

  1. 1Stand tall with your feet hip-width apart, hands on your hips.
  2. 2Step your right foot back about two feet, landing on the ball of your foot.
  3. 3Bend both knees and lower your back knee toward the floor until your front thigh is close to parallel.
  4. 4Press through your front heel to bring your back foot forward to standing. Alternate legs.

Form tips

  • Keep most of your weight in your front leg.
  • Keep your torso tall and your front knee over your ankle.

Common mistakes

  • Stepping too narrow, like walking on a tightrope. Keep your feet hip-width apart.
  • Slamming your back knee to the floor.

Make it easier

Hold a chair or counter for balance and take a smaller step back.

Make it harder

Stay on one side for the whole set, or pause for 2 seconds at the bottom.

3Wall Push-Up40 sec · rest 20 secShow details

The perfect first push-up. It builds chest, shoulder and arm strength safely.

How to do it

  1. 1Stand an arm's length from a wall and place your palms flat on it at shoulder height, slightly wider than your shoulders.
  2. 2Step your feet back a little so you're leaning at a slight angle. Keep your body in one straight line.
  3. 3Bend your elbows and slowly lower your chest toward the wall.
  4. 4Press the wall away to straighten your arms.

Form tips

  • Keep your elbows at about a 45-degree angle from your body, not flared straight out.
  • Squeeze your glutes and belly so your body moves as one piece.

Common mistakes

  • Letting your hips sag or stick out.
  • Dropping your head toward the wall.

Make it easier

Stand closer to the wall.

Make it harder

Step your feet further back, or slow down to 3 seconds on the way in.

4Glute Bridge40 sec · rest 20 secShow details

Strengthens your glutes and supports your lower back and pelvic floor.

How to do it

  1. 1Lie on your back with your knees bent, feet flat on the floor hip-width apart, arms by your sides.
  2. 2Breathe out, gently draw your belly in and press through your heels to lift your hips.
  3. 3Lift until your body forms a straight line from shoulders to knees and squeeze your glutes.
  4. 4Breathe in and lower your hips slowly back to the floor.

Form tips

  • Your feet should be close enough that your fingertips can almost brush your heels.
  • Squeeze your bottom at the top rather than pushing your belly higher.

Common mistakes

  • Arching your lower back at the top.
  • Pushing through your toes instead of your heels.
  • Letting your knees fall open or together.

Make it easier

Lift your hips just a few inches and lower slowly.

Make it harder

Single-leg bridge: extend one leg straight and bridge on the other leg, then switch halfway through.

5Step Jacks40 sec · rest 20 secShow details

A low-impact jumping jack that gets your heart pumping without the jump.

How to do it

  1. 1Stand tall with your feet together and arms by your sides.
  2. 2Step your right foot out to the side while sweeping both arms up overhead.
  3. 3Step your right foot back in as your arms come down.
  4. 4Repeat on the left side, alternating at a brisk pace.

Form tips

  • Stay light on your feet.
  • Keep a soft bend in your knees.

Common mistakes

  • Letting your arms flop halfway; reach all the way up.
  • Leaning forward.

Make it easier

Keep your arms at shoulder height and slow the pace.

Make it harder

Classic jumping jacks, only if your pelvic floor feels comfortable with jumping.

3. Cool-down: Full-Body Cool-Down

Breathe slowly and hold each stretch gently. Never bounce. You should feel a stretch, never pain.

~4 min
1Kneeling Hip Flexor Stretch30 sec each sideShow details

Releases the front of your hips, which get tight from sitting and driving.

How to do it

  1. 1Kneel on your right knee (place a folded towel or cushion under it) with your left foot flat in front of you.
  2. 2Tuck your tailbone slightly under and gently squeeze your right glute.
  3. 3Shift your hips forward until you feel a stretch at the front of your right hip.
  4. 4Hold and breathe, then switch sides.

Form tips

  • The tuck matters more than how far forward you go.
  • Reach your right arm overhead to deepen the stretch.

Common mistakes

  • Arching your lower back instead of tucking.
  • Letting your front knee collapse inward.

Make it easier

Do it standing in a split stance, holding a chair, and tuck your pelvis.

Make it harder

Reach your arm overhead and lean gently away from the back leg.

2Figure-Four Stretch30 sec each sideShow details

Opens up the outer hip and glutes, which is great for lower back relief.

How to do it

  1. 1Lie on your back with your knees bent and feet flat.
  2. 2Cross your right ankle over your left knee, making a '4' shape.
  3. 3Lift your left foot off the floor and hold behind your left thigh, gently drawing it toward you.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Flex the foot of the crossed leg to protect your knee.
  • Keep your head and shoulders relaxed on the floor.

Common mistakes

  • Pulling so hard that your hips lift off the floor.
  • Tensing your neck.

Make it easier

Do it seated on a chair: cross your ankle over your knee and lean forward gently.

Make it harder

Gently press the crossed knee away from you while drawing the legs in.

3Clasped Hands Chest Opener30 secShow details

A standing chest and shoulder opener you can do anywhere.

How to do it

  1. 1Stand tall and clasp your hands behind your back.
  2. 2Straighten your arms and gently draw your shoulder blades together.
  3. 3Lift your chest and lift your hands slightly away from your back.
  4. 4Hold and breathe deeply.

Form tips

  • Keep your chin level.
  • Breathe into the front of your chest.

Common mistakes

  • Arching your lower back.
  • Shrugging your shoulders up.

Make it easier

Hold a towel between your hands if they don't reach each other.

Make it harder

Hinge forward from your hips and let your arms lift overhead.

4Child's Pose60 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

You showed up for yourself today. 💛

Week 1, Day 6: Full Body Flow · MorningHeart