Physical Pillar Focused on Mental Health

Bodyweight Workout Plan for Mental Health (4 Days a Week)

Goals:

• Reduce anxiety & stress

• Boost mood (endorphins)

• Improve sleep & emotional balance

• Promote body awareness & mindfulness

Daily Structure:

• Warm-up (5 min): Deep breathing + light mobility

• Workout (20–30 min): Gentle strength/cardio with mindful pacing

• Cool-down (5–10 min): Stretch + grounding/meditation

Day 1: Grounding Full Body Flow

Focus: Connect to the body & release tension

Repeat circuit 2–3x:

• Slow Squats – 15 reps (controlled breathing)

• Wall Push-ups – 12 reps

• Glute Bridge – 15 reps

• Seated Knee Hugs – 10 reps per side

• Wall Sit – 30 sec

• Plank – 20–30 sec

• Cool-down: Child’s Pose + 2 minutes of deep belly breathing

Day 2: Core & Calm

Focus: Emotional stability through core strength and breathwork

Repeat circuit 2–3x:

• Bird-Dog – 10 reps per side

• Dead Bug – 10 reps per side

• Seated Twist – 10 reps per side

• Forearm Plank – 30 sec

• Side Plank (each side) – 20 sec

• Cool-down: Legs-up-the-wall pose + 3 min slow breathing

Day 3: Lower Body Reset

Focus: Release emotional stress stored in the hips/legs

Repeat circuit 3x:

• Walking Lunges – 10 reps per leg

• Glute Bridge March – 10 reps per leg

• Standing Calf Raises – 20 reps

• Wall Sit – 45 sec

• Single-Leg Chair Sit – 6–8 per leg

• Cool-down: Seated Forward Fold + Butterfly Stretch (30 sec each)

Day 4: Mindful Cardio Boost

Focus: Boost mood + energy levels

Repeat 3 rounds, resting 1 min between:

• Jumping Jacks – 30 sec

• Slow Mountain Climbers – 30 sec

• March in Place (deep breathing) – 1 min

• Bodyweight Squats – 15 reps

• Modified Burpees (no jump) – 8–10 reps

• Cool-down: Standing Forward Fold + 2 min mindful breathing

Bonus: Mental Health Tips with Each Session

• Before: Set an intention (e.g., “I’m choosing calm today.”)

• During: Stay present. Count breaths or focus on sensations.

• After: Journal or reflect on how you feel (just 1–2 sentences).