A Simple Year-End Functional Routine

Core • Balance • Strength
(No equipment needed—move with intention and breathe)

1. Sit-to-Stand Squats – 10–12 reps
Builds leg strength and functional power for daily life.
Option: Hold a chair or slow the tempo for control.

2. Standing Single-Leg Balance with Reach – 20–30 sec each side
Stand tall, lift one foot, and gently reach arms forward or to the side.
Improves balance, posture, and deep core activation.

3. Wall or Incline Push-Ups – 8–12 reps
Upper-body and core strength without wrist strain.
Keep ribs stacked over hips.

4. Dead Bug (on your back) – 6–10 slow reps each side
A favorite for core stability and spinal support.
Move slowly and keep your lower back heavy on the floor.

5. Farmer Carry (or Grocery Carry!) – 30–45 sec
Hold weights, kettlebells, or even water bottles and walk tall.
Great for grip, core, and total-body strength.

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