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  10-Day Action Plan Reboot Flow Workouts

  Flow Workouts

  At the core of our 10-day reboot is a program from IntenSati creator Patricia Moreno that hits the four pillars of fitness: strength, stamina, flexibility, and balance. Each one has a moderate A series and a more challenging B series. Throughout the plan you'll gradually build intensity by varying the series, frequency, and speed. Do each move for the indicated number of reps on both sides before moving on to the next. Pair these moves with the cardio of your choice, and you'll find yourself fitter and more energized each day.

   

  Next: Plank Flow for Strength and Flexibility

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  10-Day Action Plan Reboot Flow Workouts

  Plank Flow for Strength and Flexibility

  A Series: From Child's Pose (forward bend on knees, arms extended overhead), move into Plank pose. Lower your knees, chest, and chin to the floor (yes, your butt will hover in the air). Push back into Child's Pose and repeat.
  
  B Series: (shown left) Start in Plank. Push back into Downward-Facing Dog. Lift one leg up, keeping it lifted as you return to Plank and lower your chest to the floor. Bring leg to the floor as you lift into Upward-Facing Dog. Repeat with the other leg.

   

  Next: Seesaw Flow for Balance and Flexibility

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  10-Day Action Plan Reboot Flow Workouts

  Seesaw Flow for Balance and Flexibility

  A Series: Balance on the left foot and raise the right knee. Hinge forward at hips and, looking down, extend right leg back slightly higher than hip height, arms reaching back along your torso . Hold as long as you can, then switch sides and repeat.
  
  B Series: (shown left) When you hinge forward, lift the upper body and back leg toward the ceiling, reaching arms forward and slightly up, keeping neck long. Hold as long as you can. Return to start before repeating on the other leg.

   

  Next: Explosive Flow for Strength and Stamina

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  10-Day Action Plan Reboot Flow Workouts

  Explosive Flow for Strength and Stamina

  Explosive Flow for Strength and Stamina A Series: Standing with your feet hip-width apart, reach the arms to chest height, then bend your knees, lowering arms until you can touch the floor. Return to standing, bringing arms back to chest height. Repeat.
  
  B Series: (shown left) This time, after you squat, jump up as high as you can with legs together (instead of just returning to a standing position). Be sure to land softly. Repeat, moving quickly.

   

  Next: More Reboot

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  More Reboot

  • 10-Day Action Plan Reboot Camp
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