Casual Rest Day
Take it easy today with light, enjoyable movement to support recovery from your recent full body and upper body muscle-building workouts.
30 min
Low
~130 cal
Intermediate
Rest
Warmup
(1)Gentle Walk
10 min
Head outside or use a treadmill for an easy-paced walk, breathing deeply and staying relaxed.
Main Workout
(1)Full Body Stretching
10 min
Perform a slow stretch for each major muscle group—hold each stretch gently, without pain or forcing the position.
Cooldown
(2)Foam Rolling (Optional)
5 min
Lightly roll out your upper back, quads, and calves—focus on any areas that feel sore or tight, but keep pressure gentle.
Mindful Breathing or Relaxing Sit
5 min
Spend a few minutes seated or lying down, focusing on slow, deep breaths to finish your recovery session feeling relaxed.