Some days, you just don’t have it in you to get out there and do a plyo routine. You want to get some exercise in, and you know you’ll feel better if you move, but a lingering cough, or a twingy muscle tell you not to overdo it. Or maybe you’re coming back from a long period off…or it’s a planned rest day but you feel the urge to move.

We’ve all been there, and I’ve been there just this week. Traveling some crazy amounts landed me with a juicy cold – the kind that starts in the throat, and quickly makes a vertical move to the nose and chest. Fun times! But I wasn’t about to let that stop me from doing at least something. So with the injured, sick, or just “I can’t quite face squat jumps today” in mind, I have designed this new, gentle workout session.

It is inspired by yoga (disclaimer: I am NOT a yoga instructor!), and fueled by the need to feel a stretch and a burn without getting my heart rate or respiration going too hard. Read all the way through, as I have included a small challenge at the end…!

Here’s the drill:

For the first time ever, I will say that you don’t need to warm up before starting this workout! It’s a warmup all by itself. Just remember to breathe deeply through all of this – a little extra oxygen deep into your lungs makes a huge difference in reducing stress, and all kinds of other subtle health benefits. Drink up the O-2.

You need: just a mat if you prefer it to the ground or floor.

Watch the video for the how-to on these 7 stretching, lengthening, strengthening exercises:

• Good Mornings + Sun Salute – 5 sets
• Sumo Squat + Side Stretch – 5 sets
• Reverse Lunge + twist – 5 each side
• Bird Dogs – 20, alternating sides
• Bridges – 5 straight, + 20 marching
• Pushup + Side Plank – 5 each side
• Bicycles – 20

Repeat all exercises for a second round.

Final Challenge:  Time yourself on both sides in a starfish plank (side plank) using the level of difficulty that you find challenging (watch the video for the progression levels). Shoot for at least 30 seconds each side.

I loved doing this workout – it was just what I needed to reset my body at the end of a round of the sniffles, and get ready to start working out hard again. I’d love to hear from you in the comments below – what do YOU do on a day when a full workout just isn’t in the cards??

xo

Booty