Congrats! You’ve made it through another week of intense workouts in this transformative journey! Cheers to you!!

It is time to slow it down and truly listen to our body. Unfortunately, recovery and stretching are a critical part of every fitness program that tends to be neglected or ignored. If you are working out consistently and eating healthy, yet you are not seeing your desired results, it may come down to recovery. You need to allow your body enough rest to recover and recoup from your work outs. If you give yourself a day or two to recover, you’re going to maximize the effects of your workout.

Day 13 invites you to change the tempo, to recover and to heal. Use this practice to connect and reflect on everything you’ve achieved thus far. You’re crushing it!!

This is Day 13 – Time to feel AWESOME and recover!

Remember don’t over stretch, you want to feel a slight pull in the muscle but never pain.

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Knees to Chest – This is a great way to restore flexibility and stretch to hard-to-reach lower back muscles and it feels GREAT! Start by lying on your back and bend your knees. Gently pull your bent knees toward your chest, using your hands. Hold for a few seconds, return your legs to the floor and then repeat.

Lying Leg Cross – This move will help you release your hips and also stretch your lower back. Lie down with your legs straight and your arms extended to the sides. Bend one knee and bring it towards your chest, then place your opposite hand on your knee. Slowly pull your knee across your body and bring it toward the ground. Hold for a few second and then switch sides.

Seated Forward Bend – This is another glute/hip related stretch and one of my favorites. Sit on the floor with your legs straight in front of you. Keeping your torso long, lean forward. If you can, take the sides of your feet with your hands. Make sure your elbows are straight and hold for a few seconds.

Reverse Table Pose – This pose stretches the front side of your body and also strengthens the core and arms. This pose is great to counteract the effects of facing forward action, such as computer work and sitting on a desk. Start by sitting down on the floor with your hands behind your hips. Bend your knees and place your feet on the ground. Press your feet and hands down against the floor, and lift your hips until you are in reverse tabletop position. Try to keep your torso parallel to the ground and your arms and legs approximately perpendicular. Hold for about a minute and sit back down.

Piriformis Stretch – This hip stretch is one of the best you can do relieve sciatica and regain mobility. Sit upright with both legs extended in front of you. Then, bend one knee and cross it over the other leg, placing the foot next to the inside of the knee that’s outstretched. Finally, wrap your opposite arm around the bent knee and hold.

Frog Stretch – You should feel this stretch in your groin and inner thigh muscles. Start on hands and knees, and bring your knees as far apart as possible while supporting yourself on your forearms. Lay the inside of your feet against the ground and do not let your feet come together. Then rock back and forth in that position.

Cat-Cow Stretch – This is a great move to stretch your spine, loosen your hips and shoulders and relieve stress and tension. First, come to all fours with your hands right underneath your shoulders and your hips right above your knees. Inhale, lift your chest, arch your back, drop your belly and look up. Then, exhale, round your back, drop your head and bring your chin close to your chest. Remember to breathe.

Inverted V Calf Stretch – Stand with your feet hip distance apart. Bend forward from your hips to form an inverted V shape with your body. Press your heels down towards the ground and maintain your legs straight.

Low Lunge with Arch – Step your right foot forward and drop your back knee to the floor. Stretch your arms over your head. Hold this pose for about a minute.

Low Lunge Open Twist – This is a great stretch that helps to improve the flexibility of the spine and also improves balance and stability. Step with your right foot forward between your hands. Place the left hand on the floor directly under your shoulder and twist to the right. Simultaneously reach your right arm toward the sky.

Forward Lunge with Quad Stretch – Step forward with your right leg and slowly lower your body until your front knee is bent 90 degrees. This time, your rear knee should touch the floor. Keeping your legs in the lunge position and your back straight, reach with your left hand to grab your rear foot. Slowly release to come back to the lunge position, then switch sides.

Sumo Squat Stretch – You should feel this stretch in your groin and inner thigh muscles. First step your feet wider than shoulder-width and turn your toes slightly outward. Slowly squat down, and try to get as low as you can. Place your elbows on the inside of your knees and press into your legs to assist the opening. Draw your belly to the spine, and keep your torso straight.

Standing Forward Bend – This is an intense stretch, particularly for the hamstrings and back. Being with your hands on your hips. Exhale as you bend forward at the hips and lengthen your torso. While keeping your torso long and your knees straight, try to reach your palms or fingertips on the floor beside your feet. The more you relax this pose, the deeper you will stretch.

Standing Side Bend – This move stretches the spine and obliques. Stand tall with your legs together and reach both arms straight up overheads as you inhale. Then lower your right arm down the right side of your body and exhale as you lengthen your torso. Inhale and return your arms overhead to the center.

Standing Neck Stretch – Neck pain along with lower back pain is one of the most common types of pain amongst my clients. But with a little stretching you can lessen the pain and loosen a tense back. These moves consist of forward, backward, left and right tilts assisted by your hands. Remember to gently apply pressure with your fingertips in these moves.

Ease back pain, gain more flexibility, recover and clear out negative emotions!

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Written by: Tony Thomas

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