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Phase 3: Strength

Day 25: Pomegranate Power

Full body strength circuit with antioxidant-rich fruit focus.

Day 25 of 40 — 0% complete0 days done
Day 24Day 26

🏋️ Today's Movement

Person performing a bodyweight squat with proper form

Bodyweight Squat

Strength1m 30s
  1. Stand with feet shoulder-width apart, toes slightly turned out.
  2. Push hips back and bend knees as if sitting into a chair.
  3. Lower until thighs are parallel to the ground or as far as comfortable.
  4. Press through your heels to return to standing.

⚠️Keep knees tracking over toes. Do not round your lower back.

Person performing a bird dog exercise on hands and knees

Bird Dog

Strength1m 30s
  1. Start on hands and knees with wrists under shoulders and knees under hips.
  2. Extend your right arm forward and left leg back simultaneously.
  3. Hold for 2-3 seconds, keeping your back flat.
  4. Return to the starting position and switch sides.

⚠️Keep your core tight to prevent your lower back from sagging.

Person performing a standing knee raise exercise

Standing Knee Raise

Strength1m 30s
  1. Stand tall with feet hip-width apart and hands on hips.
  2. Lift your right knee toward your chest as high as comfortable.
  3. Hold briefly, then lower back to the starting position.
  4. Alternate to the left leg and repeat.

⚠️Do not force the knee higher than is comfortable. Keep your standing leg slightly bent.

Person performing a glute bridge exercise on the floor

Glute Bridge

Strength1m 30s
  1. Lie on your back with knees bent, feet flat on the floor hip-width apart.
  2. Press through your heels and lift your hips toward the ceiling.
  3. Squeeze your glutes at the top and hold for 2 seconds.
  4. Lower your hips back to the floor with control.

⚠️Do not arch your lower back. Keep the movement controlled.

Total movement duration: 25 minutes

🍇 Today's Fruit

Black Sapote
🍫

Black Sapote

Black sapote is a unique tropical fruit native to Mexico and Central America, now grown in parts of the Caribbean. Often called 'chocolate pudding fruit' for its dark, custard-like flesh that resembles chocolate mousse in both texture and color.

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💧 Hydration Goal

Drink 9 glasses of water today. Pomegranate seeds are hydrating and refreshing.

🧘 Wellness Habit

Prepare a colorful fruit salad with at least three different fruits.

Today's Completion Criteria

Complete all four exercises and make a nutrient-rich fruit salad.

🥥

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