Workout
The Neighborhood Loop
You were going to walk the dog anyway. Now it counts.
The Purposeful Stroll — Extended
Five minutes this time. Slightly faster than last time if you did Workout 1. Your body remembers. Make it work a little.
The Big Step
Stand tall. Step one foot forward. Back knee lowers toward the ground. Front knee stays over the ankle. Push back to standing. Alternate legs each rep.
Modification: Shorten the step range if the knee objects. Take the step only as far as comfortable. Still a lunge. Still counts.
Tip Toes
Stand with feet hip-width apart. Rise up onto your toes as high as you can. Hold one second at the top. Lower slowly. Do this near a wall in case balance gets interesting.
Modification: Hold a wall or counter throughout. Reduce range of motion if ankles are stiff — any elevation works.
Lap the Stairs
Go up and down your stairs or a single flight at a brisk pace. Hold the railing. Nobody is timing you. Your heart will notice. That is the point.
Modification: Use a single step for alternating step-ups if stairs are unavailable. Same cardio effect, different format.
Hip Pops
Lie on your back, knees bent, feet flat. Push hips up toward the ceiling. Squeeze at the top one second. Lower slowly.
Modification: Feet closer to your body makes it easier on the lower back. Reduce range of motion as needed.
The Flamingo
Stand on one foot. Arms out if needed. Hold for 10 seconds. Switch feet. Eyes open to start. Eyes closed when that gets easy.
Modification: Light fingertip contact with a wall is completely fine. The goal is to need it less over time — not to avoid it entirely.
The Long Stretch Out
3 minutes slow walking. Stretch your quads — stand on one foot, pull the other heel toward your rear. Hold 20 seconds each side. Then kneel one knee on floor, other foot forward — lean gently into the hip flexor stretch.
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