- 5/17/2025
Today's the final day of my 7 day home workout challenge and we are going to slow things down a bit today Aaaaaah. Our focus today is mobility, balance and flexibility. I'll be guiding you through this full body stretch and recovery routine that includes some yoga inspired movements and stretches to help relieve those sore muscles. What a week it's been! LIKE AND COMMENTS AND SUBSCRIBE MY CHANNEL WITH BUNDLE OF THANKS!
D I S C L A I M E R-This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk. Thanks for watching! ❤ #HomeWorkoutChallenge#7DayFitnessChallenge#NoEquipmentWorkout#BodyweightTraining#FatBurnChallenge#WorkoutFromHome#EnduranceTraining#FitnessGoals#DailyWorkout#StayFitAtHome#ChallengeAccepted#PushYourLimits#AccountabilityCheck#FitnessCommunity#ConsistencyIsKey#FitTogether
D I S C L A I M E R-This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk. Thanks for watching! ❤ #HomeWorkoutChallenge#7DayFitnessChallenge#NoEquipmentWorkout#BodyweightTraining#FatBurnChallenge#WorkoutFromHome#EnduranceTraining#FitnessGoals#DailyWorkout#StayFitAtHome#ChallengeAccepted#PushYourLimits#AccountabilityCheck#FitnessCommunity#ConsistencyIsKey#FitTogether
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SportsTranscript
00:00Hey guys, what's up? Welcome to today's workout. Today is the final day of my 7-day home workout challenge.
00:07And today we're going to slow things down a little bit. We're going to get in a full body stretch and recovery workout today.
00:14It's going to feel amazing after all the hard work you've put in over the last 6 days.
00:19I'm going to be guiding you through this one today so that you can just focus on your form, your breath, and your movement.
00:25If you're wondering what to do once this challenge is over, be sure you check out my full 12-week program on my channel.
00:32It's totally free. It's a new workout every day, 5 days a week for 12 weeks.
00:37If you haven't tried it already, I'll put a link in the description box below where you can check it out.
00:43And you can also download your free 12-week guide which includes some tips and tricks, meal plans, recipes, all that fun stuff.
00:51Alright guys, clear some space. Get ready. We're starting right now.
01:02Okay guys, starting with feet, shoulder-width apart here. We're just going to inhale, reach the hands up overhead.
01:08A nice big stretch and then exhale, fold it forward. Let everything hang nice and heavy.
01:13And again, inhale, reach it up. Find length through the body.
01:19And then exhale, folding forward. Let's do that again.
01:24Inhale, reach up.
01:28Feeling a little bit taller each time. Exhale, fold it forward.
01:33And we're just going to hang here. Let everything hang nice and heavy.
01:36The knee, the arms, the head.
01:41Just a gentle sway side to side.
01:44And then very slowly, making your way back up to the top.
01:48Give those shoulders a nice big roll to the back, opening up through the chest.
01:54We're going to make our way to the top of your mat.
01:57And again, inhaling and bringing those hands up overhead.
02:00exhale we're gonna fold forward finding ourselves in a nice solid plank
02:07position and then dropping the hips lifting the chest upward facing dog good
02:12walking those hands back up to the top we're gonna run through that sequence
02:16again exhale folding forward walking the hands out into plank dropping the hips
02:22lift the chest and exhale walk it back up reach those hands up nice and tall and
02:39exhale walking forward one more time lifting the chest upward facing dog and
02:48exhale press back into that down dog we're just gonna shift back and forth
02:52here from downward dog to that high plank each time we're drawing the chest a
02:59little bit closer to those upper thighs working at your own pace coming back into
03:15that high plank we're just gonna hold here for a moment focusing on your breath
03:19with each exhale drawing the belly button closer to the spine that's it we're gonna
03:28bring the left foot forward into a runner's lunge and then opening up to the
03:34left side here if it feels more comfortable you can always drop that
03:38right knee down to the ground both hands come to center let's do the other side
03:44right foot comes forward opening up to the right gazing up to that right hand and
03:54both hands on the ground stepping back we're coming back to that left side now
03:59you're just gonna throw in a little dynamic movement here so rocking front to
04:05back opening up through that left hip really listen to your body here don't do
04:11anything that is painful or uncomfortable we're gonna drop that right
04:17knee and gently continue this rocking motion back and forth now getting into
04:22that left hamstring bending and straightening that leg leading with the hips and
04:31both hands come up overhead going into a slight back bend here and then exhale we fold
04:38forward coming back into that high plank let's go on the right side right foot
04:43forward gentle rock front to back you just want to feel this loosening up in that
04:51right hip and again if it feels better you can always drop that left knee down to the
05:01mat and continue with that front to back movement now pushing those hips back
05:11straightening out that right leg getting into that hamstring just a nice easy
05:18movement here pausing a little longer if you need it
05:25yeah that's it's both hands coming up overhead again into that slight back bend gazing upward and then I do exhale both hands come to the ground kick back in
05:48into that high plank we're just going to very slowly lower ourselves down to the ground
05:55we're going to tend those fingers out to the side lift the chest lift the chin into that Cobra
06:03and then exhale release we're going to do one more just repositioning the hands thumbs under the armpits inhale press up opening up the chest
06:15and exhale release
06:22awesome pushing back into that down dog we're just going to pedal out the feet here one at a time
06:27feeling a nice stretch through the hamstrings and the calves drying the chest close to those upper thighs
06:37keeping the belly button pulled to the spine
06:44on your next inhale extending that right leg up to the sky and then exhale draw the knee towards the chest
06:48again inhale reach exhale drive it in abs are tight here inhale reach find length exhale draw it in good inhale kick back
07:00kick back exhale exhale one more inhale reach this time as you exhale bring that foot down to the ground
07:09finding yourself in a nice low lunge and we're going to extend those arms straight in front of you and then just shift your weight forward and back good we're just hinging from the waist here trying to keep a nice flat back keep those shoulders pressed down
07:27and then windmilling the arms opening up to the right dropping that left hand to the ground extending the right up to the sky getting nice and deep into that right hip and making our way back up to the top here the left arm comes back if it feels comfortable grab onto that left ankle or foot we're going to get a nice deep
07:57quad stretch on that left side if you can't reach that foot just stay in this nice low lunge
08:04and release both hands down to the ground pressing back into our down dog position one more time pedaling out those feet
08:20and on your next inhale you're going to float that left leg up to the sky and then exhale draw the knee towards the chest inhale reach kick back exhale bring it in inhale reach exhale nice tight abs inhale kick exhale bring it in last one here inhale reach exhale nice tight abs inhale kick
08:43kick exhale bring it in exhale bring it in last one here inhale reach exhale bring that foot forward nice low lunge
08:50exhale bring that foot forward nice low lunge coming up nice and tall arms come forward
08:57arms come forward shifting the weight front to back hinging from the waist inhale as you reach exhale come back squeeze the shoulder blades at the top
09:09inhale reach exhale good windmill open to the left and then drop that right hand down to the ground gazing up to that left hand
09:20don't forget to breathe
09:24good back to the top and if it feels okay you're going to reach for that right foot or ankle getting into that right quad stretch
09:35and release there we go both hands down to the ground kick back into that downward dog position taking some nice big breath here shifting forward slowly lowering all the way down
10:04pressing into that cobra and release good pressing back now into our child's pose knees are nice and wide press the hips back let the head drop we're going to gently shift our weight over to the left side of the mat trying to keep the hips square here make sure that right
10:31right glute is staying pressed down
10:35feel a nice stretch through the right side of the body here
10:41and then walking those hands over to the right side of the mat same thing
10:56and coming back to center
10:58okay we're going to shift forward now coming into our tabletop position wrist stacked under the shoulders knees under the hips extending the right arm and left leg inhale and then exhale bring them back down good same on the other side just alternating here really keeping that core nice and engaged helping you find balance helping you find length with each reach
11:24keeping it nice and controlled and working with your breath inhale reach and exhale release
11:36that's it back to neutral spine we're going to go into our cat cow now
11:42so inhaling as you round out the back draw the belly button to the spine and then exhale lifting the chin and chest
11:54really finding some movement in that spine listening to your body don't overdo it just do what feels right for you
12:04opening up through the chest as you gaze upward feel free to freestyle your cat cow get out any of those kinks i know you've been working pretty hard this week guys
12:20all right back to neutral spine we're going to open up to the right and then thread that arm through and under dropping the cheek down to your mat
12:30again trying to keep those hips nice and square
12:42and back to center let's do the same on the other side open up to the left
12:46thread that arm through and drop that left cheek down to the mat
12:52nice work guys all right coming back to center we're going to press our hips back up down dog
13:10and then slowly walk those hands in towards the feet inhale halfway lift exhale fold it forward
13:18inhale this time rolling all the way up bringing the hands up overhead
13:26and then exhale release all right guys we're going to make our way down onto our mats now
13:34so very slowly i want you to roll down one vertebra at a time nice and slow as can be keep it controlled slow slow slow
13:46guys using your core to stay nice and controlled all the way down bringing the hands up overhead extending the legs
13:54give the legs a little shake
14:00and then as you inhale draw that right knee into the chest give it a little tug
14:06with the hands pointing that toe extending that leg grabbing onto your calf or your thigh your ankle wherever you can reach comfortably
14:14good and release let's do the same on the other side draw that left knee into the chest
14:26and then when you're ready extending that leg nice and straight
14:34giving it a little tug inward using your breath
14:48and release
14:50yeah we're going to roll like a ball here so holding on behind the knees just giving the spine a little massage here keeping it nice and controlled back and forth
15:02core is engaged
15:12and then finding balance at the top here we're going to bring the legs so they're bent
15:16but shins parallel to the ground
15:18arms straight forward exhale we're going to twist to the left
15:22and back to center good inhale exhale to the right
15:34and inhale back to center good very slowly again making our way down
15:40flat on our back
15:42all right bending the knees here
15:44we're going to go into a bridge series so driving through those heels lifting the hips and glutes off the mat
15:54and then very slowly on the way down you're rolling down one vertebra at a time
15:58you can try with your hands up in the air
16:02making sure that when you come down that lower back comes into contact with your mat
16:08so you may have to do a little pelvic tilt forward
16:12get that spine nice and flat
16:14good exhale lift squeezing the glutes at the top
16:18and then inhale as you lower
16:22okay we're going to do one more clasping the hands behind the back
16:26and we're just going to hold here lifting those hips up as high as you can really engaging the glutes driving through those heels
16:42and release nice and slow
16:46drawing those knees into the chest now forehead comes towards the knees just curling up into a little ball
16:54and then rocking our way forward we're going to stand all the way up
17:00we're going to keep that left foot cross behind the right
17:04and then fold forward
17:06i want you to try and shift most of your weight into that left leg
17:10you should feel this stretch through that left hip and thigh
17:14and when you're ready slowly rolling up
17:18we're just going to reverse our stance here
17:22so left or right foot sorry comes behind the left
17:26folding forward shifting your weight now into that left foot
17:38and very slowly coming back up
17:42making our way back to the top of the mat
17:52we're just going to walk forward into that down dog position
17:56and then inhale extend the right leg up
18:00and exhale bring it forward into that half pigeon pose
18:04really taking it nice and slow here
18:06don't push it do what feels good for you
18:10this will look different for every person
18:12coming down to whatever level feels comfortable
18:18you shouldn't feel any type of pain in this position
18:22i want you to try and fully relax relax the glutes
18:28let the belly go relax the jaw relax the head
18:32and just breathe into that right hip
18:36and we're going to slowly shift our weight over
18:40to the left side of our mat
18:42keeping the hips where they are
18:46to the right leg
18:48make sure you're breathing
18:58and then slowly we're going to press up
19:00out of this back into that down dog
19:04pedal out those feet
19:06and then when you're ready inhaling
19:08floating that left leg up to the sky
19:10coming into our half pigeon on the other side
19:16extending that back leg out nice and long
19:18and then very slowly
19:20coming down to either your forearms
19:24or maybe you stay upright
19:26again whatever works for you
19:34again try and let the body just relax into this pose
19:38focusing on your breath
19:40and when you're ready shifting your weight over to the right side of the mat
19:50all right that's it coming back to center gently pressing yourself out of this position
20:18and finding ourselves get again in that down dog
20:22and then slowly walking the hands into the feet
20:26standing up nice and tall hands come up overhead
20:30exhale fold forward
20:32good walking out now into that high plank
20:36we're going to very slowly
20:38bring ourselves down for about a count of three
20:42and then exhale press up
20:44good three
20:46two
20:47one
20:48exhale press up
20:50and again
20:51three
20:52two
20:53one
20:54exhale
20:55press up
20:56now all the way down to the mat this time
20:59and release
21:00i know those were push-ups guys
21:02i know this is a recovery day
21:04somehow i still snuck them in
21:07all right we're just going to give those feet a little kick activating the hamstrings
21:12and then when you're ready reaching for those feet or those ankles
21:16take a nice big inhale
21:20and then exhale as you kick those feet up
21:23finding ourselves in a bow pose
21:26lifting the chest
21:29and then exhale release down let everything relax
21:35give the feet a little kick
21:37and then when you're ready we're going to reach for those ankles one more time
21:43inhale kick it up pull back opening up through the chest through the shoulders gazing upward
21:52and exhale release awesome work guys bringing the arms and hands fully extended here
22:07we're going to inhale and then exhale squeeze the shoulder blades back and again inhale lift the arms and legs exhale squeeze
22:20and release
22:23good
22:24one more time let's inhale and exhale pull back inhale release
22:37all right we're going to get into those quads a little bit more here
22:40so as i center myself on my mat
22:43we're just going to kick that right foot up and reach for it with that right hand
22:48good you're going to lift your knee up off the ground feel you want to feel this in that right quad
22:55so just resting the head on the left hand
23:01just bring that knee up as high as you can without any pain
23:07and release good same thing on the other side reach for that left ankle
23:11lifting the knee up as you gently pull on that foot or ankle breathing through this
23:20and release
23:29awesome we're going to roll now onto our right side stacking the hips
23:38putting that left arm up in the sky we're just going to lift up into a bridge and then extend that top leg
23:48pointing the toe finding length through that leg keeping the abs nice and engaged
23:53you guys may recognize this move from our tabata and booty workout this week
24:00good we're going to drop that left toe down extend the arm overhead you want to feel a nice pull all through the side of that body
24:08keep on breathing don't hold your breath and dropping the hips let's do the same thing on the other side
24:20keeping that elbow stacked right under the shoulder lift the hips kick that leg nice and long try and get that top leg as straight as you can
24:30that's it good we're just going to do one more here
24:49and then this time we're going to extend the arm overhead finding that nice side body stretch
25:04and release
25:14all right making your way back down onto your back we're just going to hug those knees into the chest
25:20give yourself a little love here gentle rock side to side
25:24releasing any tension that may be left in that lower back
25:28you can bring those knees open a little bit wider getting a little deeper into the hips
25:38then we're going to bring our arms to cactus pose here and just windshield wiper those knees side to side
25:49try and keep your shoulder blades on your mat here if you can
25:53and just very gently pressing the knees down to the mat
26:07all right we got to get in that figure four stretch here so crossing that right ankle over the left knee
26:13grabbing onto that left thigh
26:15again trying to keep the shoulders and the head on your mat here if you can
26:25nice big breath
26:27and release let's do the other side
26:30cross that ankle over grab for that right thigh
26:33and just relax into this pose
26:38that's it and release
26:52all right just come in nice and flat on your mat here shake it out
27:00we did it guys we're just going to end with some nice slow deep breathing
27:07connecting to your breath feeling nice and heavy on your mat
27:12i hope you guys feel amazing after a killer week of workouts
27:20staying here as long as you like you guys deserve the rest
27:24whenever you're ready make your way up off your mat
27:37all right guys you did it you made it through the seven day home workout challenge
27:42i hope you're feeling amazing i hope you're feeling refreshed and energized
27:46comment below let me know if you made it through the whole thing
27:49and of course if you enjoyed this challenge be sure to share it with your friends
27:54i'm going to be posting brand new workouts right here on my channel every week
27:58so don't forget to hit that subscribe button and turn those notifications on
28:03have a wonderful day guys and i will see you real soon
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