This Week · Workouts · The Glow Week
FLOW STATE.
This week is about moving beautifully — a flowing mobility session for home, and a smooth full-body circuit for the gym. Less gritting of teeth, more oiling of hinges. You should finish both feeling looser than you started.
At Home · Mat Only
The Morning Flow
Twenty-five minutes of unhurried, connected movement — each exercise flows into the next. Perfect before breakfast, or as a reset whenever the body feels like a locked filing cabinet.
Muscles of the week
HipsSpineShouldersCore
Warm-up · 3 minutes
—
Slow marching → shoulder rolls → gentle side bendsEase in — the whole session is a warm-up that grows.
3 min
Main flow · repeat 3 rounds
01
Cat-cow wavesOn all fours, arch and round with the breath — inhale to lift, exhale to curl.
3 × 8
02
Low lunge with reachStep one foot forward, sink the hips, reach the same-side arm to the sky. Breathe wide.
3 × 6 / side
03
Squat to standHold your toes, sink into a deep squat, then straighten the legs gently. Bend the knees as much as needed.
3 × 8
04
Thread the needleFrom all fours, slide one arm under the body and rest the shoulder down — a gentle twist for the upper back.
3 × 6 / side
05
Standing leg swingsHold a wall, swing one leg forward and back like a pendulum — loose, not forced.
3 × 10 / side
06
Flowing bridgeRoll the spine up one vertebra at a time, pause at the top, melt back down.
3 × 10
Cool-down · 3 minutes
—
Child's pose → easy spinal twist → five slow breaths lying downFinish softer than you started.
3 min
At the Gym · Circuit
The Circuit Glow
Six stations, forty seconds each, minimal rest between them — three unhurried laps. Weights stay light-to-moderate: the goal is warmth and rhythm, not exhaustion. You leave glowing, not wrecked.
Muscles of the week
Full bodyHeartLegsBack
Warm-up · 6 minutes
—
Easy rower or bike → one light rehearsal lap of the circuit at half effortLearn the stations before the clock starts.
6 min
The circuit · 40 sec per station, 3 laps
01
Rower — smooth pullsLegs, then body, then arms. A pace you could hold while humming.
40 sec
02
Goblet squat — lightSteady tempo, full depth that feels good, no grinding.
40 sec
03
Chest press machineChoose a weight that flows for the whole forty seconds.
40 sec
04
Walking lungesBodyweight or the lightest dumbbells — long, elegant steps.
40 sec
05
Seated cable rowPull to the ribs, let the shoulder blades glide.
40 sec
06
Bike — brisk spinFinish each lap with a lively but friendly pace, then walk one minute before the next lap.
40 sec
Cool-down · 5 minutes
—
Slow walk → hip flexor stretch → chest opener → 10 slow breathsLet the heart rate land gently.
5 min
Make it yours
The flow works every day if you like — it's gentle enough. The circuit once or twice this week. Feeling flat? Do just one lap; momentum has a way of voting for the second.Safety first
Move within a pain-free range, breathe continuously, and stop any exercise that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition, check in with your doctor before starting a new routine.
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Workouts
This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.