Monday — Cardio Blast

5 min warm‑up • 20–30 min moderate walk/jog/elliptical • 5 min stretch. Sensory cue: imagine morning dew; let breath match your stride.

Wednesday — Strength Ritual

Dynamic warm‑up • Squats 3×10–15 • Push‑ups 3 sets • Lunges 3×10/leg • Plank 30–60s ×3 • Static cooldown. Cue: silk against stone.

Friday — Yoga Flow

Cat–cow • Child’s pose • 3–5 Sun Salutations • Warrior II • Tree • Down Dog • Cobra • Savasana 5 min. Cue: light through silk.

Saturday — HIIT Challenge

45s on / 15s rest for 3–4 rounds: Burpees • High Knees • Mountain Climbers • Jumping Jacks. Cue: pulse like fire.