On the weeks when the gym feels impossible, the answer isn't motivation — it's lowering the bar. Twelve minutes, on the floor, no shoes. Done is done.
Routine A — Wake up the body
2 min slow stretch → 4 rounds of: 30 sec marching, 20 sec squats, 10 sec plank → 2 min stretch. Designed for groggy mornings.
Routine B — Between classes
3 rounds of: 40 sec wall-sit, 20 sec push-ups (knees fine), 40 sec glute bridge, 20 sec rest. Resets posture and energy without a shower.
Routine C — Wind-down stretch
10 min slow flow: cat-cow, child's pose, supine twist, legs-up-the-wall. Lights low, no music or something instrumental.
Pick one cue, not three
Tie the workout to ONE existing habit: 'after I brush my teeth' or 'before my shower.' Cue stacking beats motivation.
Track frequency, not intensity
Score 1 point for doing any routine, regardless of effort. Aim for 4 points per week. Effort takes care of itself once frequency holds.
In practice
- →Mon AM — Routine A after brushing teeth
- →Wed PM — Routine B between back-to-back classes
- →Fri night — Routine C with the bedside lamp on
- →Sat — Rest, on purpose