Day 1 — Loosen up in 15 minutes

Day 1: 15-Minute Energy Flow

Long sits tighten muscles.
Short, frequent moves can beat one long workout for easing stiffness and boosting blood flow.
Your Next Steps
Today’s 15-Minute Energy Flow
  1. March in place — 2 min
    Stand tall, lift knees gently, swing arms, and breathe.

  2. Shoulder rolls + side stretch — 2 min
    10 rolls forward, 10 back. Reach up, hold your right wrist, lean left 15 sec; switch sides; repeat once.

  3. Seated/standing spinal twist — 2 min
    Twist right 15 sec, switch. Do two rounds per side.

  4. Shoulder opener with chest lift — 1½ min
    Clasp hands behind you (or use a towel). Open the chest; repeat twice.

  5. Hip opener — 1½ min
    Step right foot back, bend left knee. Hold 30 sec each side; repeat.

  6. Mini squats — 3 min
    3 sets of 10 slow reps; rest 15 sec between sets.

  7. Forward fold — 1 min
    Hinge at hips, let head and arms hang; take 5 slow breaths.

Keep the Momentum
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Send Your Day-1 Check-In (WhatsApp)

Don’t forget to send me or your accountability partner a quick WhatsApp update to check in on your progress. This is your very first step toward building the habit of consistency so make it count!

Message on WhatsApp
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