Day 3 - Low Intensity
Flexibility and relaxation are just as important as strength and cardio when starting a fitness journey. Day 3 of this beginner-friendly plan focuses on yoga-inspired stretches that improve mobility, reduce stiffness, and promote mindfulness. These simple moves require no equipment and are perfect for beginners who want to ease tension while building flexibility.
9/24/20251 min read
Warm-Up (2 minutes)
Prepare your body with light movements:
Neck Rolls (1 minute): Slowly roll your head side to side.
Seated Breathing (1 minute): Sit tall, inhale deeply through the nose, exhale through the mouth.
Main Workout (10–12 minutes)
Cat-Cow Stretch (5 reps): On hands and knees, alternate arching and rounding your back to loosen the spine.
Child’s Pose (1 minute): Kneel and stretch arms forward while lowering your chest to the floor.
Seated Forward Fold (1 minute): Sit with legs extended, reach toward your toes, and hold gently.
Mountain Pose with Deep Breathing (5 rounds): Stand tall, arms at sides, focus on slow breathing.
Supine Twist (1 minute each side): Lie on your back, bend knees, and drop them to one side for a gentle spinal stretch.
Cool Down (3 minutes)
Shavasana (Corpse Pose): Lie flat on your back, arms relaxed, focus on slow, calm breathing.
Why This Workout Works
Gentle yoga not only stretches and strengthens your body but also calms the mind. These beginner-friendly poses improve posture, reduce stress, and increase flexibility without requiring heavy effort.
👉 Stick with this Day 3 yoga flow regularly, and you’ll feel more relaxed, flexible, and energized throughout the day.