{"id":137096,"date":"2026-03-02T06:52:00","date_gmt":"2026-03-02T11:52:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=137096"},"modified":"2026-03-05T12:39:42","modified_gmt":"2026-03-05T17:39:42","slug":"dr-christine-spring-cleaning","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/dr-christine-spring-cleaning\/","title":{"rendered":"Give Your Workout a Spring Cleaning"},"content":{"rendered":"

\"\"

Spring marks<\/strong> the Kapha<\/em> season in Ayurveda, a time when earth and water dominate, snow melts, and the air grows heavier and more moist. After months of winter stagnation, dense foods, and slower rhythms, the body naturally craves lightness, movement, and renewal. This seasonal shift makes spring the ideal time to reset digestion, boost circulation, and re-energize the body through intentional movement.<\/p>\n

This full-body bodyweight workout uses light, energizing, and gently warming movements to help you move out of winter and into spring feeling stronger, buoyant, and more aligned. These exercises coincide with spring\u2019s balancing principles: lightness, circulation, digestive support, mobility, and gentle cardiovascular stimulation. Remember to focus on steady breathing, smooth transitions, and controlled movement rather than speed.<\/p>\n

<\/span><\/strong>Your Spring Reset Circuit<\/strong><\/span><\/h3>\n
Equipment <\/span><\/strong><\/h5>\n
None! This is a do-anywhere bodyweight workout, though you will need a small platform or plate for the elevated lunge.<\/span><\/h5>\n
Structure and Focus <\/strong><\/span><\/h5>\n
This workout is a flow-based circuit with an emphasis on circulation, posture, and increased energy, without overstimulation. <\/span><\/h5>\n
How to Do It <\/strong><\/span><\/h5>\n
Do all the moves in order, without rest. Beginners can tackle one or two rounds, intermediate exercisers should aim for two rounds, while three rounds are perfect for experienced exercisers.<\/span><\/h5>\n

Training Philosophy by Experience Level<\/span><\/strong><\/h3>\n

Here\u2019s what you need to focus on during this workout, depending on your level.<\/p>\n

 Beginner <\/span><\/p>\n

Build trust first.<\/em><\/strong><\/p>\n

Focus on simple movements, steady breathing, and controlled pacing.<\/p>\n

The goal is to feel stronger, confident, and better after each session, not exhausted.<\/p>\n

 Intermediate <\/span><\/p>\n

Strength with discernment.<\/em><\/strong><\/p>\n

Introduce longer holds and intentional rest.<\/p>\n

For sustainable strength, progress comes from precision and consistency, not intensity.<\/p>\n

 Advanced <\/span><\/p>\n

Refining capacity.<\/em><\/strong><\/p>\n

Emphasize slower tempos, strategic loading, and nervous system regulation.<\/p>\n

Train to support longevity and joint health for lasting strength.<\/p>\n

1. high knees<\/strong><\/h5>\n

\"\"

Beginner: <\/strong>30 seconds <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>45 to 60 seconds <\/p>\n

Advanced:<\/strong> <\/em><\/strong>60 to 75 seconds<\/p>\n

Stand tall with your feet hip-width apart. Rapidly alternate bringing your knees up in front of your body while simultaneously raising the opposite arm in a marching motion.<\/p>\n

TIP: <\/strong>Beginners can keep the pace slower and controlled.<\/p>\n

2. <\/strong>Pulsing Squat with Chest Expansion <\/strong><\/h5>\n

\"\"

Beginner: <\/strong>Six to eight reps <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>10 to 12 reps <\/em><\/p>\n

Advanced:<\/strong> <\/strong>12 to 15 reps, with a two-second pause at the bottom<\/p>\n

Space your feet shoulder-width apart. Bend your knees to lower into a squat. Pulse up and down using a small range of motion while moving your arms forward and back.<\/p>\n

TIP: <\/strong>Keep your chest lifted from start to finish.<\/em><\/p>\n

3. extended walkout<\/strong><\/h5>\n

\"\"

Beginner:<\/strong> <\/em><\/strong>Four or five reps <\/p>\n

Intermediate: <\/strong>Six to eight reps<\/p>\n

Advanced:<\/strong> <\/em><\/strong>Eight to 10 reps, with a two- to three-second pause at full extension <\/p>\n

Stand with your feet under your hips. Fold forward, place your hands on the ground, and walk your hands out until they are under your head. Immediately reverse to standing.<\/p>\n

4. <\/strong>Elevated Lunge with Overhead Arc<\/strong><\/h5>\n

\"\"

Beginner:<\/strong> <\/em><\/strong>Five reps (per side) <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>Six to eight reps (per side) <\/p>\n

Advanced:<\/strong> <\/em><\/strong>Eight to 10 reps (per side), using a slow tempo<\/p>\n

Stand in a wide staggered stance with your front foot on a small platform. Bend both legs to lunge. Hold this position as you raise your arms overhead, then lower them as you twist to the side of your front leg. Finish your set, then repeat on the other side.<\/p>\n

TIP:<\/strong> Track your front knee behind your toes.<\/em><\/p>\n

5. <\/strong>Lateral Glide Step<\/strong><\/h5>\n

\"\"

Beginner:<\/strong> <\/em><\/strong>20 to 30 seconds <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>30 to 45 seconds<\/p>\n

Advanced:<\/strong> <\/em><\/strong>45 to 60 seconds<\/p>\n

Take a large jump out to the side, sweeping one leg behind the other in a skating motion. Continue, moving side to side.<\/p>\n

6. <\/strong>Seated Posture Reset Hold<\/strong><\/h5>\n

\"\"

Beginner:<\/strong> <\/em><\/strong>Three breaths <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>Five breaths <\/p>\n

Advanced:<\/strong> <\/em><\/strong>Six to eight breaths with longer exhales<\/p>\n

Sit tall on the ground. Extend your arms at your sides, lengthening them and stretching through the chest with every breath.<\/p>\n

TIP:<\/strong> <\/strong>For an even deeper stretch, reach your arms slightly behind your body.<\/em><\/p>\n

<\/span><\/p>\n

Join the Movement <\/strong><\/h3>\n

If this message speaks to you, join the The Savvy Soul Circle<\/span>, where you\u2019ll merge science and soul, season by season.<\/strong><\/p>\n

Visit <\/strong>doctorwuwellness.com\/monthly-membership<\/strong><\/strong><\/a> for more.<\/strong><\/p>\n

Photos by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

A seasonal, Ayurvedic-inspired routine to lighten, energize, and strengthen your body for spring.<\/p>\n","protected":false},"author":11354,"featured_media":137097,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"\"<\/span><\/div>

Spring marks<\/strong> the Kapha<\/em> season in Ayurveda, a time when earth and water dominate, snow melts, and the air grows heavier and more moist. After months of winter stagnation, dense foods, and slower rhythms, the body naturally craves lightness, movement, and renewal. This seasonal shift makes spring the ideal time to reset digestion, boost circulation, and re-energize the body through intentional movement.<\/p>

This full-body bodyweight workout uses light, energizing, and gently warming movements to help you move out of winter and into spring feeling stronger, buoyant, and more aligned. These exercises coincide with spring\u2019s balancing principles: lightness, circulation, digestive support, mobility, and gentle cardiovascular stimulation. Remember to focus on steady breathing, smooth transitions, and controlled movement rather than speed.<\/p><\/div>

<\/span><\/strong>Your Spring Reset Circuit<\/strong><\/span><\/h3>
Equipment <\/span><\/strong><\/h5>
None! This is a do-anywhere bodyweight workout, though you will need a small platform or plate for the elevated lunge.<\/span><\/h5>
Structure and Focus <\/strong><\/span><\/h5>
This workout is a flow-based circuit with an emphasis on circulation, posture, and increased energy, without overstimulation. <\/span><\/h5>
How to Do It <\/strong><\/span><\/h5>
Do all the moves in order, without rest. Beginners can tackle one or two rounds, intermediate exercisers should aim for two rounds, while three rounds are perfect for experienced exercisers.<\/span><\/h5><\/div>

Training Philosophy by Experience Level<\/span><\/strong><\/h3>

Here\u2019s what you need to focus on during this workout, depending on your level.<\/p><\/div>

 Beginner <\/span><\/p>

Build trust first.<\/em><\/strong><\/p>

Focus on simple movements, steady breathing, and controlled pacing.<\/p>

The goal is to feel stronger, confident, and better after each session, not exhausted.<\/p><\/div><\/div><\/div>

 Intermediate <\/span><\/p>

Strength with discernment.<\/em><\/strong><\/p>

Introduce longer holds and intentional rest.<\/p>

For sustainable strength, progress comes from precision and consistency, not intensity.<\/p><\/div><\/div><\/div>

 Advanced <\/span><\/p>

Refining capacity.<\/em><\/strong><\/p>

Emphasize slower tempos, strategic loading, and nervous system regulation.<\/p>

Train to support longevity and joint health for lasting strength.<\/p><\/div><\/div><\/div><\/div><\/div>

1. high knees<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Beginner: <\/strong>
30 seconds <\/p>

Intermediate:<\/strong> <\/em><\/strong>
45 to 60 seconds <\/p>

Advanced:<\/strong> <\/em><\/strong>
60 to 75 seconds<\/p>

Stand tall with your feet hip-width apart. Rapidly alternate bringing your knees up in front of your body while simultaneously raising the opposite arm in a marching motion.<\/p>

TIP: <\/strong>Beginners can keep the pace slower and controlled.<\/p><\/div><\/div><\/div><\/div><\/div>

2. <\/strong>Pulsing Squat with Chest Expansion <\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Beginner: <\/strong>
Six to eight reps <\/p>

Intermediate:<\/strong> <\/em><\/strong>
10 to 12 reps <\/em><\/p>

Advanced:<\/strong> <\/strong>
12 to 15 reps, with a two-second pause at the bottom<\/p>

Space your feet shoulder-width apart. Bend your knees to lower into a squat. Pulse up and down using a small range of motion while moving your arms forward and back.<\/p>

TIP: <\/strong>Keep your chest lifted from start to finish.<\/em><\/p><\/div><\/div><\/div><\/div><\/div>

3. extended walkout<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div>

Beginner:<\/strong> <\/em><\/strong>
Four or five reps <\/p>

Intermediate: <\/strong>
Six to eight reps<\/p>

Advanced:<\/strong> <\/em><\/strong>
Eight to 10 reps, with a two- to three-second pause at full extension <\/p>

Stand with your feet under your hips. Fold forward, place your hands on the ground, and walk your hands out until they are under your head. Immediately reverse to standing.<\/p><\/div>

4. <\/strong>Elevated Lunge with Overhead Arc<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Beginner:<\/strong> <\/em><\/strong>
Five reps (per side) <\/p>

Intermediate:<\/strong> <\/em><\/strong>
Six to eight reps (per side) <\/p>

Advanced:<\/strong> <\/em><\/strong>
Eight to 10 reps (per side), using a slow tempo<\/p>

Stand in a wide staggered stance with your front foot on a small platform. Bend both legs to lunge. Hold this position as you raise your arms overhead, then lower them as you twist to the side of your front leg. Finish your set, then repeat on the other side.<\/p>

TIP:<\/strong> Track your front knee behind your toes.<\/em><\/p><\/div><\/div><\/div><\/div><\/div>

5. <\/strong>Lateral Glide Step<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Beginner:<\/strong> <\/em><\/strong>
20 to 30 seconds <\/p>

Intermediate:<\/strong> <\/em><\/strong>
30 to 45 seconds<\/p>

Advanced:<\/strong> <\/em><\/strong>
45 to 60 seconds<\/p>

Take a large jump out to the side, sweeping one leg behind the other in a skating motion. Continue, moving side to side.<\/p><\/div><\/div><\/div><\/div><\/div>

6. <\/strong>Seated Posture Reset Hold<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Beginner:<\/strong> <\/em><\/strong>
Three breaths <\/p>

Intermediate:<\/strong> <\/em><\/strong>
Five breaths <\/p>

Advanced:<\/strong> <\/em><\/strong>
Six to eight breaths with longer exhales<\/p>

Sit tall on the ground. Extend your arms at your sides, lengthening them and stretching through the chest with every breath.<\/p>

TIP:<\/strong> <\/strong>For an even deeper stretch, reach your arms slightly behind your body.<\/em><\/p>

<\/span><\/p><\/div><\/div><\/div><\/div><\/div>

\n\t
\n<\/div>

Join the Movement <\/strong><\/h3><\/div><\/div><\/div><\/div><\/div>

If this message speaks to you, join the The Savvy Soul Circle<\/span>, where you\u2019ll merge science and soul, season by season.<\/strong><\/p>

Visit <\/strong>doctorwuwellness.com\/monthly-membership<\/strong><\/strong><\/a> for more.<\/strong><\/p><\/div>

\n\t
\n<\/div>
\t

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