Light a candle, grab a claw clip, and throw on some soft music. You’ve crushed the several sessions of strength, sweat, and showing up. Now it’s time to recover…intentionally, because rest is part of the routine, not a reward for it.

This week’s Fit in 15 is a stretch and mobility flow designed to reset your body and recenter your energy. We’re lengthening those hardworking muscles, releasing tension, and giving your nervous system a chance to exhale. No intense reps. No timers. Just deep breaths and slow, beautiful movement.

Hold each stretch for 30–60 seconds. Move with breath and intention. Repeat the sequence 2x or hold longer if your body needs it.

The Recovery Flow:

• Cat-Cow (Spinal Mobility)
• Downward Dog to Cobra Flow
• Seated Forward Fold
• Hip Flexor Stretch (Right & Left)
• Figure Four Glute Stretch (Lying Down)
• Supine Twist
• Child’s Pose to Finish

Progress doesn’t only happen in the push. It happens in the rest and pause. Recovery is where growth settles in and strength takes root. You don’t have to go hard to feel good. You just have to show up and be here.

Trainer Tip from a Trainer:

• Dim the lights.
• Diffuse some eucalyptus.
• Make this your space.
• Remember, stretching is self-love, too.

Next Session: We’re getting back to the burn, this time, upper body edition. Join us for our next installment…Fit in 15: Arms & Shoulders. It’s all about sleek strength, sculpted definition, and powerful posture, and as usual, all in just 15 minutes. Let’s lift each other up… literally.

Explore with My Military Lifestyle and Physical Fitness!