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Iron & Ring Strength Gain →

Rest Day

A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!

J

Created by

jokn

Workout Breakdown

Light Walk Warm-Up

1

Brisk Walk

1 set × 600s

Mobility Flow

1

Leg Swing

1 set × 10 reps

2

Hip Circle

1 set × 10 reps

3

Ankle Circle

1 set × 10 reps

4

Bodyweight Squat

2 sets × 10 reps, 10 reps

5

Glute Bridge

2 sets × 12 reps, 12 reps

Stretching & Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Hip Flexor Stretch

1 set × 30s

4

Seated Spinal Twist Stretch

1 set × 30s

5

Child's Pose

1 set × 60s

Final Walk

1

Walking

1 set × 300s