10-Minute Mindful Workout
No Equipment | Full Presence | Anywhere
Warm-Up (1 Minute)
Standing Breaths – Stand tall, feet hip-width apart. Inhale deeply, lifting your arms overhead. Exhale, slowly lower arms.
Mindfulness Cue: With each breath, notice the expansion and release of your chest and shoulders.
Circuit (Repeat Twice, ~4 Minutes Each)
Bodyweight Squats (45 seconds)
Feet shoulder-width apart, lower down slowly, push through heels to rise.
Mindfulness Cue: Feel your quads and glutes working. Count each rep with intention.
Push-Ups (45 seconds)
From plank, lower chest toward floor, push back up. Modify on knees if needed.
Mindfulness Cue: Notice the contraction in your chest and triceps. Inhale down, exhale up.
Glute Bridges (45 seconds)
Lie on your back, feet flat, lift hips, squeeze glutes, lower slowly.
Mindfulness Cue: At the top, pause and feel the glutes contract before lowering.
Forearm Plank (45 seconds)
Elbows under shoulders, core tight, body in a straight line.
Mindfulness Cue: Focus on your breath. With each inhale, notice your body steadying; with each exhale, notice tension releasing.
Walking or Standing Lunges (45 seconds)
Step forward, bend both knees, push back to standing. Alternate legs.
Mindfulness Cue: Feel the strength in each leg as you push back up. Notice balance and weight shift.
Slow Mountain Climbers (45 seconds)
From plank, bring one knee forward, then switch, keeping controlled pace.
Mindfulness Cue: Don’t rush—match each knee drive with a breath. Inhale as one leg comes forward, exhale as it extends back.
Cool-Down (1 Minute)
Seated Forward Fold: Sit tall, extend legs, reach gently toward toes.
Mindfulness Cue: As you stretch, thank your body for its work today.
Presence Over Perfection
This isn’t about breaking records. It’s about showing up, moving intentionally, and focusing on the muscle you’re working.
If you do this workout 3 times this week with full presence, you’ll have built not just muscle—but the habit of mindful movement.