CHALLENGE OVERVIEW

Build strength, flexibility, and discipline in just:
👉 15 minutes a day for 15 days

Perfect for:

• Beginners 💪
• Busy individuals ⏱
• Home workouts 🏠

🔥 DAILY STRUCTURE (15 MIN)

🟢 Warm-Up (3 min)

• Arm circles
• Neck rolls
• Light stretches

🟠 Strength Flow (10 min)

• Plank
• Downward Dog
• Warrior II
• Chair Pose
• Boat Pose

🔵 Cool-Down (2 min)

• Deep breathing
• Forward fold
• Relaxation

📅 15-DAY PROGRESSION PLAN

Days 1–5 (Beginner)

• Hold each pose: 15–20 sec
• Focus on form & breathing

Days 6–10 (Intermediate)

• Hold: 25–30 sec
• Add repetitions

Days 11–15 (Advanced)

• Hold: 30–45 sec
• Increase intensity & control

💪 BENEFITS

✅ Builds core strength
✅ Improves balance & posture
✅ Enhances flexibility
✅ Reduces stress
✅ Boosts daily energy