Workout Details
This low impact toning and flexibility workout is a great one to do after a moderate run through the bush or a walk with good stair climbing. It doesn’t need much time (only about 15 minutes), but it will engage your muscles, test your balance and increase flexibility – leaving you feeling relaxed and revitalised! You might want to take a yoga matt with you for this workout.
Tricep Pushup with Child’s Pose Stretch – 10 x repeats Start with a half push up – on your knees with feet in the air, hands set close and your elbows tucked against your body as you lower to the ground. As you come back up, pull your weight backwards into a child’s pose so your butt is resting on your ankles, forehead touching the matt and arms stretched out in front of you. Remember to breathe deeply and slowly.
Modified Downward Dog lift and Pigeon Stretch – 5 x repeats on each leg
Stand with legs straight, knees soft and place your hands flat to the ground in front of you – head down and butt up. Lift one leg behind you, then bend the knee and bring the leg forward and placing it on the ground between your supporting hands. Rest and breathe deeply, then pull the leg back into the straight leg lift to the rear and repeat. This is a great stretch for the hip flexor in the front leg and the glute in the leg stretched out behind.
Alternating Lunge Stretches – 10 x repeats
Begin this in a full push up position, then bring one foot forward in between your hands – giving you a deep, low lunge. Stop to breathe deeply, before lifting your hands above your head. Lean back to feel a stretch through the hips. Change legs and repeat.
Push Up Plank with Calf Stretch – 10 x repeats Start in a full plank position with hands shoulder width apart on the ground. Rock your weight forward over your hands, coming forward off the balls of your feet onto your toes. Stop and breathe, then pull your weight back to flex your feet and stretch your calf muscles.
Slow Squat with Toe Touch Stretch – 10 x repeats
With feet set wide apart, slowly drop into a full, low squat. Place your hands on the ground between your feet and gently straighten your legs as far as you can, giving a good stretch to the lower back and hamstrings. Bend your knees, then slowly stand back upright.
Walkdown Push Up – 10 x repeats
Start in a standing position, bend over to place your hands on the ground, and “walk” down into a push up position; do a push up and then ‘walk’ back up.
Leg & Arm Raises – 10 x repeats
Lying flat on the ground, stretch your arms above your head, pulling feet and hands in opposite directions. Slowly bring both legs and both arms up to meet in the middle, raising your shoulders off the ground as you reach. Breathe out and lower arms and legs to the ground and repeat.
Oblique Crunches and Torso Twist – 3 x repeats on each side
Lie on your left side with your knees bent at a 90 degree angle in front of you and your left arm straight out on the ground. Bend your right arm behind your head and crunch upwards toward your butt. Repeat slowly 5 times, then stretch out both arms and your left leg and twist your shoulders back to rest on the ground. Breathe through the stretch before repeating the exercise twice more, then change sides.
