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The continuous 20 & deep stretch
Flow through 20 contrasting full-body beginner moves, rest or recover when needed, and enjoy the rewarding flexibility at the end.
Warm up: ankle circles, torso twists, hip openers, leg kicks, striders, step-back heel planters, shoulder circles, chest extensions.
10 reps
x 2
Main workout: 1 minute on each exercise
High-energy butt kicks
Marching on spot-elbow drives
Lunge/Strider
High Knees
Squat punches (cross-body)
High-energy side step-outs
High-energy elbow to knee
Shoulder circles: 30 fwd/30-sec bk (breathing focus)
Lateral shuffle
High-energy knees with pull-down
High-energy butt kicks
Marching on spot-elbow drives
13. Lunge/Strider
High Knees
Squat Punches
High-energy side step-outs
High-energy elbow to knee
Shoulder circles: 30 fwd/30-sec bk (breathing focus)
Lateral shuffle
20. High energy High knees with a pull-down
Cool down/recovery: Gradual pulse lowering with marching on the spot and walking for around 2 minutes.
Deep stretch: flowing through the following stretch routine
Standing cross body lat/ standing Inner thigh/standing chest/upper back/tricep/standing quad
seated or standing hamstring/seated inner thigh/kneeling or standing hip flexor
seated or standing hamstring or standing quad
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