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1. Stretching and Mobility
- Cat-Cow Stretch: Start on all fours and alternate between arching your back upwards (cat) and dipping it downwards (cow) for 1-2 minutes.
- Forward Fold with a Shoulder Stretch: Fold forward at the hips and let your arms dangle or clasp your hands behind your back for a shoulder stretch.
- Dynamic Side Stretches: Stand tall and reach one arm over your head while bending to the side, alternating sides.
2. Yoga Poses
- Sun Salutations: A sequence of poses (mountain, forward fold, plank, cobra, downward dog, etc.) that warms up the body and boosts circulation.
- Warrior II Pose: Strengthens your legs while grounding your energy.
- Child’s Pose: Gently stretches the lower back and helps focus your breathing.
3. Cardio Bursts
- Jumping Jacks: 30 seconds to 1 minute to get your heart rate up.
- High Knees: Alternate lifting your knees high while jogging in place for 30-60 seconds.
- Butt Kicks: Jog in place while kicking your heels toward your glutes for 30-60 seconds.
4. Strength and Core Activation
- Bodyweight Squats: Perform 10-15 reps to engage your legs and glutes.
- Push-ups: Do 5-15 reps, modifying on your knees if needed.
- Plank Hold: Engage your core and hold a plank position for 20-60 seconds.
5. Energizing Breathing Exercises
- Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat 5 times.
- Kapalabhati (Breath of Fire): Short, forceful exhales followed by passive inhales. Do this for 30 seconds to stimulate energy.
Sample Routine (5-10 minutes)
- Stretching: 2 minutes (Cat-Cow + Side Stretches)
- Sun Salutation Flow: 3 minutes
- Cardio Burst: 2 minutes (Jumping Jacks + High Knees)
- Core Activation: 2 minutes (Plank + Squats)
- Breathing Exercise: 1 minute (Box Breathing)
