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Mobility and Flexibility

This routine is designed to strengthen your core muscles while enhancing overall flexibility. Perform each exercise for the suggested time or repetitions, and remember to listen to your body, modifying as needed. 

 

  • What you need:
    You’ll need water, a towel and a timer.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
2
Mins
Warm Up
Cat-Cow Stretch
Cat-Cow Stretch
 1 min
Torso Twists
Torso Twists
 1 min
10
Mins
Workout

Perform each exercise for one minute, followed by 20 seconds rest. Complete the circuit twice.

Plank
Plank
 1 min
Followed by a 20 seconds of rest

 

 

Bicycle crunches
Bicycle Crunches
 1 min
Followed by a 20 seconds of rest

 

Russian Twist
Russian Twist
 1 min
Followed by a 20 seconds of rest

 

 

Leg Raises
Leg Raises
 1 min
Followed by a 20 seconds of rest

 

Mountain climbers
Mountain Climbers
 1 min
Followed by a 20 seconds of rest

 

Flutter Kicks
Flutter Kicks
 1 min
Followed by a 20 seconds of rest

 

Side Planks
Side Planks
 1 min (each side)
Followed by a 20 seconds of rest

 

Heel Touches
Heel Touches
 1 min
Followed by a 20 seconds of rest

 

V-Ups
V-Ups
 1 min
Followed by a 20 seconds of rest

 

10
Mins
Flexibility

Perform each exercise for one minute, followed by a 15-second rest. Complete the circuit twice.

Downward Dog
Downward Dog
 1 min

 

 

Upward Dog
Upward Dog
 1 min
Lizard pose
Lizard Pose
 1 min
1 minute each leg
Pigeon Pose
Pigeon Pose
 1 min
1 minute each leg
Seated forward fold
Seated Forward Fold
 1 min
Butterfly Stretch
Butterfly Stretch
 1 min
 
Neck Stretch
Neck Stretch
 1 min
30 seconds each side
Hip flexor stretches
Hip Flexor Stretch
 1 min
30 seconds each side
5
Mins
Cool Down

5-Minute Cool Down Breathing

breathing exercise
Find a comfortable position
  30 secs

 

Close Eyes & Relax
Close your eyes and relax your body
  30 secs
Starting with you toes and working your way up releasing any tension you may be holding in your body

 

Diaphragmatic Breathing
Diaphragmatic Breathing
 1 min
Box Breathing
Box Breathing
 1 min
Deep Breathing
Progressive Muscle Relation
  30 secs
Bring your body back to awareness, tense and relax different muscles groups. For example, clench your firsts and release

Mindful awareness
Mindful Awareness
  30 secs
Bring your attention to your breath and how your body feels, be present in the moment

Yoga & Smile
End with a Smile
Take a moment to acknowledge the effort you put into your workout

And we are done!