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🧘‍♀️ Daily Details (No Equipment Unless Noted)

💪 Monday – Booty & Legs

Glute Bridges (feet up on couch): 3x15

Donkey Kicks: 3x12 each side

Wall Sit: 3 rounds of 30 sec

Side-Lying Leg Raises: 2x15

Optional: Resistance band for more burn

🕒 ~15-18 minutes total

💪 Tuesday – Arms & Core

Arm Circles (forward/backward): 1 min each

Overhead Punches (with water bottles): 2 min

Standing Oblique Crunches: 3x20

Plank with Shoulder Taps: 3x30 sec

Reverse Crunches: 2x15

🕒 ~18 minutes of standing/light core work

💃 Wednesday – Cardio Dance or Lazy HIIT

3 min warm-up (march/jog in place)

20 sec fast, 40 sec rest x 5 rounds:

High knees

Squat to toe tap

Step-back lunges

Shadow boxing

Side-to-side hops

🕒 Optional: Search "20 Min Low Impact Dance Cardio" on YouTube for extra fun

🔥 Thursday – Core & Posture (Pilates-Inspired)

Dead Bug: 3x12

Bird-Dog Holds: 3x20 sec each side

Seated Twists (Russian style): 2x20

Superman Hold: 2x30 sec

Pelvic Tilts/Bridge Marches: 2x15

🕒 Great for abs + lower back

💃 Friday – Full Body Lazy Strength

Chair Squats: 3x15

Incline Push-ups (against kitchen counter): 3x10

Wall Angels (posture fix): 3x12

Standing Side Leg Lifts: 2x12 each

Plank or Dead Hang (if you have a bar): 2x30 sec

🕒 Efficient and sculpting

🧘‍♀️ Saturday – Recovery + Stretch

Cat-Cow / Child’s Pose

Hip Flexor Stretch

Forward Fold

Neck & Shoulder Rolls

Supine Twist + Happy Baby

🕒 Your body will love this

🎧 Lazy Person Tips

Put on a podcast or playlist you love while moving.

No jumping? No problem. Low-impact options are included.

Track the streak, not the perfection.

Set a timer for 20 min and stop when it beeps – it counts.

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