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Movement is Medicine.
Training isn't just about looking good; it’s about cognitive function and metabolic health. If you aren't moving your body for at least 30 minutes today, you are choosing decay.
30-Minute Bodyweight Circuit
Format: 45 sec work / 15 sec rest
Rounds: 3 total rounds
Rest between rounds: 60 sec
Total time: ~30 minutes
ROUND (10 Exercises)
1. Squat to Pulse
Stay low, pulse at the bottom.
2. Push-Ups
Modify to knees if needed.
3. Reverse Lunge (Alternating)
Control the descent, drive up strong.
4. Plank Shoulder Taps
Keep hips steady, don’t sway.
5. Glute Bridge March
Bridge up, alternate lifting knees.
6. Mountain Climbers
Fast but controlled.
7. Side Lunge (Alternating)
Sit into the hip, chest up.
8. Tricep Dips (Floor version)
Hands behind you, bend elbows back.
9. Dead Bug
Slow + controlled = deep core activation.
10. Squat Jump OR Bodyweight Squat
Option A: jump for intensity
Option B: squat for low impact
No gym required.
No excuses allowed.
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Movement is Medicine.
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