Child's Pose
1 × 35 s · rest 15s
Key cue: Hips back to the heels, arms long
Avoid: Holding tension in the shoulders
Swap in: Cat-Cow · Thread the Needle · Open Book Thoracic Rotation
Structured session · generated by the Kalyra engine
10-Minute Morning Workout
A complete 10-minute session for the "10 minute morning workout at home" day — warm-up, main work with sets, reps and rest targets, cool-down, and a safe substitution for every exercise. No PDF required; follow it here or take it into the app and it adapts to you.
10 minBeginnerNo equipment
Warm-up (2 min)
- Child's Pose — 35 s
- March in Place — 49 s
The workout
March in Place
1 × 49 s · rest 15s
Key cue: Lift the knees to hip height, tall posture
Avoid: Slouching as time goes on
Swap in: Squat to Calf Raise · Step Jack
Bodyweight Squat
2 × 9–14 reps · rest 40s
Key cue: Feet shoulder-width, weight balanced across the whole foot
Avoid: Heels lifting off the floor
Swap in: Chair Squat · Wall Sit
Incline Push-Up
2 × 9–11 reps · rest 40s
Key cue: Hands on a sturdy chair/couch edge, shoulders over hands
Avoid: Head leading the movement (neck dips first)
Swap in: Wall Push-Up · Knee Push-Up · Push-Up
Standing Hamstring Reach
1 × 7–9 per side reps · rest 35s
Key cue: Step one foot forward, hinge over that leg with a long spine
Avoid: Rounding the back to reach farther
Swap in: Glute Bridge · Wall Hip Hinge · Single-Leg Glute Bridge
Forearm Plank
1 × 30 s · rest 30s
Key cue: Elbows under shoulders, forearms flat
Avoid: Hips sagging or piking
Step Jack
1 × 40 s · rest 20s
Key cue: Step one foot out as the arms overhead-clap
Avoid: Snapping the elbows on the clap
Swap in: March in Place · Squat to Calf Raise
Standing Hamstring Stretch
1 × 35 s per side · rest 5s
Key cue: Heel forward, toe up; hinge at the hips with a long spine
Avoid: Rounding down to the toes
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
Cool-down
- Standing Hamstring Stretch — 35 s per side
How to progress this
Run this session as written for your first week. In week 2, add one rep per set on the first three main exercises. Week 3, add a set. That's progressive overload — the mechanism behind every result, at any session length. The app automates exactly this across a 4-week cycle, with a planned lighter week so you recover instead of stalling.
Why this session is built this way
Mobility-first warm-up and standing work — designed to wake you up, not wreck you. The selection balances movement patterns (squat, hinge, push, pull, core) so nothing gets overworked — the same rule set the app engine validates on every plan it generates, including volume caps per muscle per week.
Make this workout yours — free.
The app adapts it to your equipment, schedule, experience and health screening.
FAQ
Is a 10-minute 10-minute morning workout enough?
For building and maintaining strength at home, yes — when every minute is structured. This session covers the fundamental movement patterns with real set and rep targets using well-progressed bodyweight work. Mobility-first warm-up and standing work — designed to wake you up, not wreck you.
What if an exercise doesn't work for me?
Every exercise below lists safe, same-pattern substitutions — pick one and the session still balances. In the app, the engine applies your own constraints (knees, shoulders, pregnancy stage, noisy-apartment mode) automatically when it builds YOUR plan.
How do I make it harder or easier?
Easier: drop a set, rest 15–30s longer, use the first substitution listed. Harder: add a set to the first three main exercises, slow the lowering phase to 3 seconds, or shorten rests. The app versions this progression across a full 4-week cycle.