Another week down another week closer to our goals!

This stretching flow is designed to support you and inspire you and is a celebration to everything you have accomplished so far.

While speed and strength are important, nothing can replace agility and flexibility. But today is about more than flexibility, unlike our other workouts this past week, today offers a chance to relax and treat ourselves right, to recover and prepare for the next week of this 30 Day HIIT Journey! Stretching is the perfect supplement to any physical activity and helps improve our performance and avoid injury.

Today’s workout is a comprehensive stretch flow that will help you get strong, limber, healthy and happy.

This is Day 20 – It’s time to reconnect our mind and body!

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

Wide Legged Forward Bend – This is a simple but effective stretch that lengthens the spine and stretches the hamstrings, calves, hips and lower back. Start with your head high and your back flat. Then step the legs 3-4 feet apart, exhale forward bringing the palms to the floor as far as you can. Try to bring your forehead down towards the floor.

Wide Legged Forward Fold with a Twist – Begin by assuming the same position as for the wide legged forward bend exercise we did before. From here, walk your fingertips to the left side and try to reach for your foot. At the same time, slowly bring the left hand up, fingertips pointing towards the sky.

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.

Bent-over Lateral Raise – This is a great exercise for the deltoids. Start by standing straight, then bend over at the hips until your torso is almost parallel to the ground. Keep your chest out, back flat and knees slightly bent, then raise your hands up and out to the sides until your arms are almost parallel to the ground and at the same level of your shoulders. Activate your deltoids by holding for a few seconds. Then slowly lower your hands back to the starting position.

Sumo Squat with Rotations – 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. Then raise one arm overhead, fingertips to the sky, pause, and return it to your foot. Repeat with the other arm.

Seated Forward Bend – This is one of my favorite poses to relieve stress and also helps to warm up the body for deeper stretches. To start sit with your legs extended in front of you and reach to your heels. If you can’t reach, bend your knees slightly. Eventually you will be able to straighten the legs as your flexibility increases.

Seated Twist Variation – Anytime you’re feeling a little more stress, this pose is the way to go. Twists variations are an amazing way to detoxify the body and calm the nervous system. Start with your legs straight in front of you, then bend your right knee, lift your right foot over your left leg, and place your foot flat next to your left knee. Sitting tall, place your right hand behind you. Then exhale, twist to bring your left elbow across your body and place it outside your right knee.

Twisted Glute Stretch – Sitting is especially detrimental to your glutes and shortens the hip flexors. This exercise can help! Begin by sitting with your legs straight in front of you. Bend one knee, while keeping the other one extended. Hug your arms over the bent knee and twist toward it until you feel a stretch in your glute and hips. Hold and then switch legs.

Figure Four Piriformis Stretch – This is one of my favorite piriformis muscle stretches to do. Begin by lying flat on your back and bending your knees. Then cross your legs by placing your left ankle over your right knee. Place your left hand on your left knee and gently push it away from you. Hold this. Now, grab the back of your right knee with your right hand, and gently pull towards your chest. Hold and then switch legs.

Happy Baby Pose – This pose is sure to open your hips, stretch your inner thigs and groin as well as your legs. Begin by lying on your back. Draw your feet up and grab them with both hands. Then slowly pull them towards your chest.

Upward Plank Pose – This exercise does not only stretch your upper body but it also helps to develop upper body and core strength. Start by laying on your back, with your hands on the floor. Bend your knees, and place your feet on the ground, then lift your hips. Press your shoulder blades together, keep your hips up and straighten your legs.

Reclining Spinal Twist – This is a great exercise to lengthen the spine and stretch the back muscles. Begin by lying flat on your back, bend one knee and cross it outside of the opposite foot. Use the hand to put slight pressure on the bent knee as you push it towards the ground. Maintain both shoulders flat on the ground.

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.

Downward Dog to Cobra Stretch – This stretch is critical for a healthy back and neck, especially in light of so many of our daily postures and chores that demand a forward fold of the torso. To start, assume the plank position, and hike your hips, forming a upside down “V” shape with your body. Then sink your hips back down to neutral plank position and lower your chest to the ground. Push into the ground with your palms and arch your back by pulling your shoulder blades together and trying to stick out your chest. Then repeat.

Runner’s Lunge Stretch – Release tension in your hamstrings and hips with this stretch. Begin in the plank position, bring one foot up and around the outside of your hand. Relax through your hips and back, letting them sink to the ground as much as possible. Then return the foot to the start position and switch legs.

Low Lunge Quad Stretch – Begin in your lunge position as in our last exercise. Then lift your back foot, reach with the opposite hand back to grab the ankle. Gently pull your back foot and hold. Then switch legs.

Lunge with Spinal Twist – This exercises mobilizes your groin area, stretches your chest, and activates your core. First, step forward with your right leg and slowly lower your body until your front knee is bent 90 degrees. Your rear knee should nearly touch the floor. Keep your left hand near your right foot and then rotate to open your torso and reach over the head with your right arm until it is straight. 

Standing Forward Bend with Shoulder Opener – This pose is great to relieve stress, stretch the hamstrings, calves and hips. Begin by standing straight in a wide-legged stance, then interlace your fingers and put your palms together behind your back. Next, fold over at the hip with the spine long. Follow by lifting your arms and elbows straight and move the hands forward towards your upper back.

Revolved Chair Pose – Start with your feet together, then bend your knees slightly and press your palms together in prayer hands at the center of your chest. Then turn your torso to the left, placing the right elbow to the outside of your left knee. Press your right arm against your thigh and turn your gaze to the sky.

Another day down, another day closer to your goals!

Written by: Tony Thomas

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