Monday — Cardio Blast
5 min warm‑up • 20–30 min moderate walk/jog/elliptical • 5 min stretch. Sensory cue: imagine morning dew; let breath match your stride.
Wednesday — Strength Ritual
Dynamic warm‑up • Squats 3×10–15 • Push‑ups 3 sets • Lunges 3×10/leg • Plank 30–60s ×3 • Static cooldown. Cue: silk against stone.
Friday — Yoga Flow
Cat–cow • Child’s pose • 3–5 Sun Salutations • Warrior II • Tree • Down Dog • Cobra • Savasana 5 min. Cue: light through silk.
Saturday — HIIT Challenge
45s on / 15s rest for 3–4 rounds: Burpees • High Knees • Mountain Climbers • Jumping Jacks. Cue: pulse like fire.
Rest: Tuesday, Thursday, Sunday — walk, stretch, breathe. Reflection: What did movement unlock this week?
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