chrisamaphone · March 18, 2020 18:28
diff --git a/gistfile1.txt b/gistfile1.txt
 Thirty minute workout, yoga & bodyweight based, no equipment.

 5 MINUTES: Warm-up

 Start by lying on your back, arms at your sides.
 Inhale deeply through your nose, and exhale through your mouth, 3-5 times.
 Hug your knees to your chest (keep your head on the mat).
 Roll back and forth like a log across your lower back to massage it.

 Do any of the following that feel good:
 - Point the sole of one foot toward the ceiling and pull on your thigh or calf for a hamstring stretch
 - Pull your knee across your body while rooting down through the opposite shoulder for a spine twist
 - Grab both feet (knees bent) in "happy baby" posture
 - Do "figure 4" (one ankle across the opposite knee, then pull up on thigh) to stretch your glutes

 Rock up and down from your shoulders to sit-bones multiple times, building momentum until you're sitting up.
 Land in tabletop pose, wrists below shoulders, and hips directly above knees.

 Do a few cat-cow poses and any organic movements you need, then get into plank position.

 10 MINUTES: Bodyweight workout 1

 3x sets:
 * 10 reps push-ups (modified if needed)
 * 10 squats
 * 10 back lunges (each leg)

 10 MINUTES: Bodyweight workout 2

 3x sets:
 * 10 side plank leg lifts (modified if needed)
 * 10 superman poses
 * 10 alternations of boat pose/hollow body pose

 5 MINUTES: Cooldown

 * Sun Salutation-A yoga flow, 3x
 * Seated hamstring stretch
 * Half split stretch
 * Straddle stretch
 * Half pigeon stretch

 End on your back where you started, focusing on the breath again.
	Thirty minute workout, yoga & bodyweight based, no equipment.

	5 MINUTES: Warm-up

	Start by lying on your back, arms at your sides.
	Inhale deeply through your nose, and exhale through your mouth, 3-5 times.
	Hug your knees to your chest (keep your head on the mat).
	Roll back and forth like a log across your lower back to massage it.

	Do any of the following that feel good:
	- Point the sole of one foot toward the ceiling and pull on your thigh or calf for a hamstring stretch
	- Pull your knee across your body while rooting down through the opposite shoulder for a spine twist
	- Grab both feet (knees bent) in "happy baby" posture
	- Do "figure 4" (one ankle across the opposite knee, then pull up on thigh) to stretch your glutes

	Rock up and down from your shoulders to sit-bones multiple times, building momentum until you're sitting up.
	Land in tabletop pose, wrists below shoulders, and hips directly above knees.

	Do a few cat-cow poses and any organic movements you need, then get into plank position.

	10 MINUTES: Bodyweight workout 1

	3x sets:
	* 10 reps push-ups (modified if needed)
	* 10 squats
	* 10 back lunges (each leg)

	10 MINUTES: Bodyweight workout 2

	3x sets:
	* 10 side plank leg lifts (modified if needed)
	* 10 superman poses
	* 10 alternations of boat pose/hollow body pose

	5 MINUTES: Cooldown

	* Sun Salutation-A yoga flow, 3x
	* Seated hamstring stretch
	* Half split stretch
	* Straddle stretch
	* Half pigeon stretch

	End on your back where you started, focusing on the breath again.