Summer brings intensity—longer days, higher temperatures, and for many women, increased stress. This summertime workout is designed to cool the system, build strength without burnout, and regulate the nervous system with breath-led, intentional movement.
As an MD, coach, and mother, I help women find hormonal harmony by syncing their workouts with the seasons. This summer flow helps you stay strong, steady, and grounded—no matter how hot life gets.
1. Breathwork and Shoulder Rolls
This starter calms the nervous system and grounds scattered summer energy. Perform for one to two minutes.
Start seated or standing. Inhale through your nose, then exhale through your mouth. Add five to 10 slow shoulder rolls, alternating your direction forward and back.
2. slow goblet squat
Builds strength while helping you avoid overheating. Do 10 to 12 reps.
Hold a dumbbell in front of your chest. Inhale for three counts as you squat, then exhale for two counts as you rise. Keep your jaw and shoulders relaxed.
3. Bent-over band row
Supports posture and cools overstimulated upper-body energy. Do 12 to 15 reps.
With the ends of a resistance band in each hand, bend forward slightly and row your elbows toward the sides of your ribs while engaging your back and core.
4. side-lying leg lifts
A move that grounds vata (air and space elements), activates glutes, and stabilizes hips. Do 15 reps per side.
Lie on your side on the ground. Rise into side plank, with your elbow under your shoulder. Lift your top leg slowly with toes pointed forward. Pause, then lower.
5.seated spinal twist
Promotes better digestion. Perform one minute per side.
Sit with one leg crossed over the other, as shown. Inhale as you lengthen your spine, then exhale as you twist gently to one side. Continue breathing as you hold.
6. bridge pose with band
A grounding and glutes-activating move. Do 15 reps.
Lie face-up on a mat with a band around your thighs and your feet hip-width apart. Exhale as you lift your hips, and inhale as you lower.
Feeling the Midlife Burn
Hot flashes aren’t the only fire you’re fighting—cool the chaos and take back control!
Join the Savvy Soul Circle, Dr. Wu’s seasonally aligned strength and hormone reset membership for high-achieving women who are ready to feel powerful without burning out.
Visit doctorwuwellness.com for more information.
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
