Day 14: Balance and Burn

Day 14 mixes strength and stability into longer work intervals. Find your rhythm, stay steady, and enjoy the burn as you move through each round.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles
• Bird dog holds (15 seconds each side)

Main Workout (20 minutes)

Movements

1. Single-Arm Reverse Lunge with Tricep Pressback (both sides)
2. Two-Arm Face Pull
3. Lateral Bends (both sides)
4. Bird Dog with Lower Body Resistance (both sides)

Workout Format

60 seconds work | 15 seconds rest | 4 rounds per exercise

Complete one exercise for 60 seconds work, 15 seconds rest, and repeat for 4 total rounds before moving to the next exercise. For bilateral movements (marked "both sides"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (60 sec work/15 sec rest)
• Round 2: Left side (60 sec work/15 sec rest)
• Round 3: Right side (60 sec work/15 sec rest)
• Round 4: Left side (60 sec work/15 sec rest)

Total time per exercise: Each exercise takes 5 minutes (4 rounds × 75 seconds).

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Single-Arm Reverse Lunge with Tricep Pressback (both sides)

2. Two-Arm Face Pull

3. Lateral Bends (both sides)

4. Bird Dog with Lower Body Resistance (both sides)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Tricep stretch (30 seconds each arm)
• Oblique stretch (30 seconds each side)
• Cat-cow stretch (1 minute)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Embrace the burn: 60 seconds is long enough to really feel it - that's where growth happens
• Stay square in bird dog: Don't let your hips rotate - maintain alignment throughout
• Face pulls for posture: Really squeeze your shoulder blades together at the end of each rep
• Controlled lateral bends: This isn't about speed - focus on the stretch and contraction