Move with Power: A 30-Minute Strength Ritual to Reclaim Your Energy
The Empowered Body Workout
No machines. No gym. Just you, your breath, and your strength.
Time: ~30 minutes
Equipment: Just a mat and water
Goal: Strengthen, tone, and ground your energy
Warm-Up (5 minutes)
Repeat 2 rounds:
20 jumping jacks
10 bodyweight squats
10 arm circles (forward + back)
10 alternating lunges
30 seconds high knees (light pace)
Main Workout (3 rounds total)
Take 30–60 sec rest between rounds
1. Squat to Press (if no weights, use bodyweight)
12 reps
Strengthens legs + core, opens hips
2. Push-Ups (on knees or toes)
10–15 reps
Activates upper body + heart space
3. Reverse Lunges (each side)
10 reps each leg
Builds balance, tones glutes + thighs
4. Forearm Plank Hold
30–60 seconds
Stabilizes your core + strengthens your willpower
5. Glute Bridges
15 reps
Supports lower back, hips + nervous system
Cool Down & Reset (5–7 minutes)
Stretch intentionally + breathe into each move.
Seated Forward Fold – 30 sec
Child’s Pose – 30 sec
Spinal Twist (each side) – 30 sec
Cat/Cow Flow – 1 min
Final Deep Breaths in Savasana or Seated Pose – 1 min
(Inhale: “I am strong.” Exhale: “I am grounded.”)
Post-Workout Ritual
Rehydrate with coconut water or lemon water
Have a high-vibe smoothie or protein-rich snack
Journal 1–2 things you’re proud of today