Mindful morning movement in nature

I do cardiovascular exercise in Zone 2 for 30 to 60 minutes about 3 to 4 times a week. Zone 2 cardio is important for health because it promotes fat burning, improves cardiovascular fitness, enhances endurance, and builds a strong aerobic base. It also supports mitochondrial health, leading to better energy production and overall metabolic health.

Quick Circuit Workout When I Don’t Feel Like Hitting The Gym

I tend to dance to the music instead of resting between sets. you’ve been warned haha

1. Squat to Reach (Quads, Glutes, Upper Back, Mobility)

  • How: Do a deep bodyweight squat, then stand and reach arms overhead while rising onto your toes.

  • Tip: Keep knees tracking over toes and back neutral.

  • Muscles: Quads, glutes, calves, deltoids, spinal erectors.

2. Push-Up (Chest, Triceps, Core)

  • How: Standard push-up position, keeping elbows at ~45° angle.

  • Modification: Drop to knees if needed.

  • Muscles: Pecs, triceps, anterior deltoids, core stabilizers. 

3. Reverse Lunge with Knee Drive (Glutes, Quads, Balance)

  • How: Step one leg back into a lunge, then bring it up to a high knee.

  • Tip: Stay controlled and upright.

  • Muscles: Glutes, quads, hamstrings, hip flexors.

4. Bear Crawl (Shoulders, Core, Quads)

  • How: Crawl forward and backward on hands and feet with knees off the floor.

  • Tip: Keep hips low and move slowly.

  • Muscles: Core, shoulders, quads, hip flexors.

5. Glute Bridge Walk-Out (Glutes, Hamstrings, Core)

  • How: From a glute bridge, walk heels out slowly and return.

  • Tip: Keep glutes and abs engaged.

  • Muscles: Hamstrings, glutes, erector spinae.

6. Pike Push-Up (Shoulders, Triceps, Upper Chest)

  • How: Start in a pike position (hips high), lower head between hands.

  • Tip: Keep elbows tucked slightly.

  • Muscles: Deltoids, traps, triceps, upper pecs.

7. Side Plank with Reach-Under (Obliques, Shoulders)

  • How: From side plank, reach under your torso, then back up.

  • Tip: Keep hips elevated.

  • Muscles: Obliques, shoulders, deep core.

8. Hollow Body Hold (Deep Core, Hip Flexors)

  • How: Lie on your back, lift arms and legs off the floor, low back pressing down.

  • Tip: Modify by bending knees or raising arms higher.

  • Muscles: Transverse abdominis, hip flexors, rectus abdominis.

How to:

  • Do 30 to 45 seconds of each 15 seconds rest between

  • Repeat for 2–4 rounds based on fitness level (2 beginner, 4 advanced)

  • Rest 60–90 seconds between rounds