FitRoxAI.com Your first class is on us
- Time
- 30 min
- Level
- All levels
- Burn
- ≈80–120 kcal
Release, lengthen, breathe
Stretching 30
Thirty quiet minutes for the spine, hips, hamstrings and shoulders. Perfect after training, after work or before sleep.
-
3′Breath and neck
Slow, breathe deep
- Box breathing1 min
- Neck and shoulder release2 min
-
5′Spine
Slow, breathe deep
- Cat–cow2 min
- Thread the needle1 min/side
- Child’s pose1 min
-
8′Hips
Hold each side
- Low lunge1 min/side
- Pigeon stretch90 s/side
- Butterfly2 min
- Happy baby1 min
-
6′Hamstrings and calves
Slow, breathe deep
- Standing forward fold2 min
- Seated single-leg stretch1 min/side
- Down dog calf pedal2 min
-
5′Shoulders and chest
Slow, breathe deep
- Shoulder rolls1 min
- Chest opener1 min
- Cross-body shoulder stretch30 s/side
- Triceps stretch30 s/side
- Eagle arms1 min
-
3′Relax
Slow, breathe deep
- Supine twist1 min/side
- Legs up the wall1 min
Fuel for this class
Before: Nothing special: a glass of water.
After: Herbal tea. In the evening, a light dinner with protein.
What it gives you
- More range in hips and hamstrings
- Less stiffness from sitting
- A calmer nervous system
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.