Day 6
Full -Body Flow
Focus: Combining everything you've learned · ~25 minutes
Chair Squat to Reach
Squat, then reach both arms overhead as you stand.
Wall or incline Push-Up + Hold
Add a 3-second hold at the bottom of each rep.
Modified Jumping Jacks (side to side)
Light cardio — one leg at a time, keep knees soft, arms swinging naturally.
Standing Row + Balance
Towel/Band row while standing on one leg if balance allows.
Gentle Standing Forward Fold
Bend knees as much as needed. Never force this stretch.
Day 7
Reflect & Reset
Focus: Rest, reflection, and planning ahead.
You made it through your first week. Take today fully off from structured exercise. Spend a few minutes reflecting: Which days felt easiest? Which felt hardest? Where did you notice the most improvement? Use these answers to guide how you repeat or adjust this plan next week. Consistency over the next several weeks is what creates lasting change — not any single session.
DIY PROGRAMS & ONLINE COACHING
The BodyWisdom System
The BodyWisdom System is designed to be progressive — each phase builds on the last, so you develop real competency over time rather than just following a temporary plan.
Not sure where to start? If you're new to BodyWisdom, Awaken and Transform are self-guided programs you can begin today, anywhere in the world. When you're ready for a fully personalized relationship — with real-time coaching and your seat at the annual Medellín retreat — that's Elevate.
📧 Questions? Email BodyWisdom at ruthhenao@bodywisdom.fit