Every Day
Ten minutes, every day, for four weeks: two of mobility, four of trunk work, four of one movement. Seven different days, one habit.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 7
- Level
- Beginner
- Gear
- A patch of floor. A step or a stair on one day; a table or a bar to row under on another, or skip it.
The sessions Every day
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Monday
- Cat–Cow 1 × 10 slow
- Dead Bug 2 × 8 each side
- Bodyweight Squat 2 × 15
Two minutes, four minutes, four minutes. Done before the kettle boils.
Day 2 Tuesday
- Hip Circles 1 × 10 each way
- Plank 2 × 30 sec
- Push-up or Incline Push-up 2 × 8
Push-ups on the counter if the floor is too much today — same movement.
Day 3 Wednesday
- Lunge with Twist 1 × 5 each side
- Side Plank 2 × 20 sec each side
- Walking Lunge 2 × 10 steps
The twist is slow; look at the top hand.
Day 4 Thursday
- Downward Dog 1 × 30 sec, twice
- Superman 2 × 10
- Glute Bridge 2 × 15
Pedal the feet in the dog. Bridges: squeeze at the top for a count of two.
Day 5 Friday
- Inchworm 1 × 5 slow
- Reverse Crunch 2 × 10
- Step-up 2 × 10 each side
A stair is a step. Whole foot on it, stand up tall.
Day 6 Saturday
- Kneeling Hip Flexor Stretch 1 × 30 sec each side
- Bicycle Crunch 2 × 10 each side
- Single-Leg Glute Bridge 2 × 8 each side
Slow bicycles — the shoulder reaches for the knee, not the elbow.
Day 7 Sunday
- Chest Opener 1 × 30 sec, twice
- Plank 2 × 30 sec
- Inverted Row or Superman 2 × 8
Rows under a sturdy table or a bar; supermans on the floor if there is nothing to pull on.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.