The Wildcard Wellness Slow Day Routine: 12 Min Tai Chi & Bodyweight At-Home Workout [FOLLOW ALONG] скачать в хорошем качестве

The Wildcard Wellness Slow Day Routine: 12 Min Tai Chi & Bodyweight At-Home Workout [FOLLOW ALONG]

I've noticed that when doing this workout routine every day, some days my body just needs to take it a little slower. Especially after a string of intense days in a row. This is the slower, gentler version of the workout I do on those days to give my body a rest. Whether you need a break after pushing hard, or the full-speed version is just too much right now and you're looking for something gentler, this one's for you. This is the "Slow Day" edition: the exact same movements, just dialed back to 30 seconds each so we can stay consistent, listen to what our bodies are telling us, and keep the streak alive - without over-doing it. There are no cuts and no edits. Just press play and flow alongside me for a quick 13 minutes. Some days we go hard. Some days we go slow. Both count! Movement is medicine! And doing something, even if it's slow and gentle, is better than not doing anything at all :) THE GOAL: To listen to our bodies when they are telling us they need a break - or that the full speed workout (   • The Wildcard Workout: 20 Minute Tai Chi, Q...  ) is too much for today - while still maintaining our routine and supporting natural healing. THE WORKOUT STRUCTURE: Total Time: Approx 12 Minutes Movements: 17 Exercises Duration: 30 seconds per movement Rest: 10 Seconds between sets IMPORTANT NOTES FOR FOLKS WITH PAIN OR INJURIES: Please listen to your body! Even though this is a slowed down version of the workout, it still may be too much for your body right now! If the speed in the video is too fast, or if 30 seconds still feels like too much, please slow down to a gentler pace. You can modify this by doing each exercise for 10-20 seconds, or even just skip any of the exercises that are bothering you. Focus on the length of time and intensity that feels good for your body today. *THE MOVES LIST:* 00:00 - Intro 00:20 - Lymphatic hops 01:07 - Body waves 01:50 - Arm swings 02:41 - Trunk twists 03:22 - Forward arm circles 04:07 - Bent over back shakes 04:54 - Backward arm circles 05:39 - Dead arms 06:24 - Golf swings 07:15 - Marches 08:03 - Tip toe arm swings 08:49 - Twist the waist 09:36 - Ballet squats 10:24 - Wide arm step backs 11:10 - Backward wave lunges 11:54 - Pushups 12:39 - Jump rope --- FOLLOW THE JOURNEY: 📸 Instagram:   / wildcard.wellness   🎥 TikTok:   / wildcard.wellness   📘 Facebook:   / wildcardwellness   🧵 Threads: https://threads.com/@wildcard.wellness RESOURCES & GUIDES: 📚 Full Step-by-Step Workout Tutorial: https://wildcardwellness.co/blogs/art... 🏃‍♂️ Full Speed & Intensity Version of the Routine:    • The Wildcard Workout: 20 Minute Tai Chi, Q...   🏋️‍♂️ The Supplements & Gear I Use: https://amzn.to/4sSqJQF 📄 Visual List of Exercises: https://docs.google.com/document/d/1P... 🥗 My Diet & Eating Plan: https://docs.google.com/document/d/1O... 💻 Website & Merch: https://wildcardwellness.co/ MY GEAR & SUPPLEMENTS: ✅ Everything I Use Day-to-Day: https://amzn.to/4sSqJQF 🥛 Clean Protein (Ballerina Farms): https://a.co/d/0n2NUBl 🎒 My Weighted Jump Rope (Crossrope): https://amzn.to/4qVJroD 💸 More Affordable Jump Rope (Redify): https://amzn.to/4r2iCiZ ✨ Collagen Supplement: https://amzn.to/3LFtXpV ⚡ Pre-Workout Drink (Gainful): https://amzn.to/4qQxp03 🥦 Organic Greens Supplement: https://a.co/d/9RfSoRH --- DISCLAIMERS: This video is for informational purposes only and does not constitute medical advice. Always consult a physician before starting a new exercise program, especially if you have a history of back injuries or other medical conditions. If you experience pain while doing these movements, stop immediately. 🎵 Copyrighted music licensed from Lickd. https://lickd.co Dale Como Es by Jhay Cortez, JHAYCO, https://t.lickd.co/l/WyNgVg9GxlG Mi Vicio by Jhay Cortez, JHAYCO, https://t.lickd.co/l/kBD1n6ZKRbj Ropa Interior by Jhay Cortez, Kendo Kaponi, JHAYCO, https://t.lickd.co/l/D2VNP2pE8nz We Don't Talk Anymore (feat. Selena Gomez) by Charlie Puth, Selena Gomez, https://t.lickd.co/l/5k7o4mXvnOP I Like Me Better by Lauv, https://t.lickd.co/l/yRARglxmkGY #wildcardwellness #qigong #taichi #bodyweightworkout #backpain #weightlossjourney #homeworkout #followalongworkout