Sweat & Recover
Beginner-friendly intervals alternating low-impact cardio (sweat) with gentle mobility (recover). Aim for smooth breathing, controlled pace, and 30–35 minutes per session.
Routines
Day 1 — Sweat & Recover A
Beginner
Build a base with simple step cardio, then ease into restorative holds.
Marching On Spot
4 sets0 reps20s restJack Step
4 sets0 reps20s restSide to Side Box Shuffle
4 sets0 reps20s restJab. Boxing
4 sets0 reps20s restCat Stretch
2 sets0 reps20s restChild Pose
2 sets0 reps20s restStanding Quadriceps Stretch
2 sets0 reps20s restLying (prone) Abdominal Stretch
2 sets0 reps20s rest
Day 2 — Sweat & Recover B
Beginner
Upright cardio steps with hip and groin openers to finish.
High Knee Tap
4 sets0 reps20s restBoxer Shuffle
4 sets0 reps20s restAlternating Step Out
4 sets0 reps20s restElbow To Knee Twists
4 sets0 reps20s restKneeling Hip Flexor Stretch
2 sets0 reps20s restLying Glute Stretch
2 sets0 reps20s restSeated Groin Stretch
2 sets0 reps20s restStanding Toe Up Calf Stretch
2 sets0 reps20s rest
Day 3 — Sweat & Recover C
Beginner
Quick feet and step cardio followed by spine and trunk mobility.
Quick Feet
4 sets0 reps20s restJab. Boxing
4 sets0 reps20s restJack Step
4 sets0 reps20s restMarching On Spot
4 sets0 reps20s restChild to Cobra Pose
2 sets0 reps20s restStanding Quadriceps Stretch
2 sets0 reps20s restLying (prone) Abdominal Stretch
2 sets0 reps20s restSeated Knee Up Rotation Stretch
2 sets0 reps20s rest
