Practical routines built around your real life. Doable, energizing, and sustainable.
Quick Routines
Short enough to actually do. Long enough to make a difference.
5 min stretch + 5 min movement. Cat-cow, hip circles, arm swings, 10 squats, 10 pushups. Sets your energy for the day.
Every 90 min at your desk: stand, 10 chair squats, shoulder rolls, neck stretches, 20 calf raises. Resets focus.
Any 1:1 call = walking call. 30 min meeting = 2,500+ steps. No extra time required.
10 min yoga or stretching before bed. Child's pose, legs up the wall, spinal twist. Improves sleep quality significantly.
Bodyweight circuit: squats, lunges, pushups, glute bridges, plank. 3 rounds, no equipment needed.
Box breathing: inhale 4, hold 4, exhale 4, hold 4. Reduces cortisol, improves focus. Do before stressful meetings.
Resources & Apps
Tools to support your movement practice.
Free app with hundreds of guided workouts. Filter by time, equipment, and goal. No gym needed.
Best yoga app. Fully customizable — set your level, time, focus area. 7-day free trial, then affordable.
Free with your existing account. Search 'Power Workout' or 'Morning Run' — curated energy for movement.
Free full-length workouts on YouTube. Strength, cardio, HIIT — all levels. No equipment options available.