this is fitness wonders light toning and flexibility routine in this workout where we going your sizes for 30 seconds each we’re only going through one round and we’re not going to need any equipment except for an optional exercise mat that said let’s go ahead and get started with our first exercise starting off with a crossover hamstring stretch kick that right leg over top of your left keeping that left leg nice and straight stretching those hands down to the ground as close as is comfortable that upper body and torso should remain relatively relaxed that right leg should be putting pressure on the ground but not locked out you want to keep that right leg bent that left leg should be completely straight locked out and should be carrying about 75 to about 85% of your body weight hold it for just a little bit longer and go and switch sides so that left legs and come over top of that right that right legs going to stay straight left leg can bend a little bit if you need to tip that torso over forward remember that upper body and that torso should be relatively relaxed just make sure that right leg stays straight this time I’ve got just about 10 seconds left keep those lungs open breathing normally just make sure you’re not holding your breath again check that right leg make sure you keep that right leg straight relax we’re going to switch off to the next one which is gonna be a flat back hamstring stretch so those legs going to go nice and straight keep that back perfectly flat and hinge from that hip only go as far as you can until you feel that lower back start to round you want to make sure that back stays perfectly flat to just isolate those hamstrings rather than stretching that lower back again keep those lungs out breathing normally make sure you don’t hold that breath almost done relax going stand back up we’re into a hip flexor lunge plus an ab stretch so that left legs and go forward bend that knee right leg stays straight lean back trying to press that right hip down get a good stretch to the front of that hip flexor and those abdominal muscles as you lean that torso back just go back as far as is comfortable hold it there and remember keep those lungs open breathing normally keeping everything really nice and solid just a few seconds left or switch sides and go ahead and switch bring that right leg forward that left leg goes back again that right knee is going to bend that left legs and stay nice and straight lean back that torso you should feel a stretch to the front of that hip on your left side and those abdominal muscles just keep leaning back as far as it’s comfortable trying to get a really good stretch while still keeping those lungs open pushing that range of motion as much as possible but make sure you don’t feel any pain you want to feel a little bit of a stretch but you shouldn’t feel any pain I’ve got just a few more seconds to go so hold it for just a little bit longer switch it let’s move on to our next one get those feet really nice and wide for the wide hamstring and back stretch so you want those feet about twice two three times shoulder width apart drop down in between those legs trying to get those elbows as close to the ground as you can but make sure those legs stay straight you don’t want those knees Bend you want try to get a good stretch on those hamstrings there should be a little bit different part of that leg should feel it quite a bit different part of that leg regular toe touch so just keep that stretch going don’t bounce just hold it keep those lungs open got just a few seconds left now let’s go and let our LAX’s move on to our next one which going to be an inside thigh stretch plus an oblique stretch so lunging off to one side you’re going to bend back towards your straight leg dropping the hip of that straight leg as much as you can to get a good stretch on the inside of that thigh and then you tip that torso over trying to get good stretch on the outside of that oblique again just hold it keep those lungs open don’t bounce just you want to keep a constant stretch on it trying to push that range of motion just a tiny bit more the entire time and go ahead let that relax want to switch over the other side’s switch those feet that opposite knee comes out to the side lean back towards that straight leg again dropping that hip leaning away from that bent knee with that torso trying to get a good stretch on that oblique again just keep those lungs open hold that stretch nice and steady constantly trying to push in that range of motion just a little bit more make sure you don’t bounce few seconds left hold just a little bit longer relax our let’s move on to our next one which is going a downward-facing dog so walk those hands out away from you facing straight down towards the ground pressing that chest down towards your feet keeping those legs nice and straight shoving those heels down to the ground you want those feet just about shoulder width apart hands about shoulder width apart just keep pressing down you want try to keep a nice straight line from your ankle up to your hip and from your hip to your wrist just a nice straight line to that torso from that arm to that torso and through those legs hold it a little bit longer keeping those lungs open and go ahead and let it relax when I move into a calf stretch so in a plank position shove your heel down on that left side first your right legs me up off the ground you can hook it behind your leg like Kelly’s doing here or you can just keep it moved out of the way so it’s not engaged mainly just trying to put all your weight into that left leg pushing back with those hands trying to get a really good stretch on that calf and we’re almost done with this one wrist switch guys here in just a second and go and switch those legs so drop that right foot down to the ground that left leg comes up make sure you press that heel down to the ground as tight as you possibly can you can kind of kick those hips up a little bit if you need to if you can get a little bit more press on that calf but try to really push with those hands to kind of shove that entire body back pressing that heel down to the ground get a really good stretch on that calf just keep holding it keep those lungs open making sure you’ve got a really nice solid stance constantly trying to push that range of motion it’s going to move on to the next stretch there’s gonna be a cat stretch so on those hands and knees those hands directly with those shoulders those knees directly underneath those hip joints just all take back and forth between arching that back up really nice and high kind of pinching those shoulders and hips together and then let it relax dipping that lower back down kind of poking that butt out back behind you and arching that chest up in front towards the wall in front of you and then pull that back right up again squeezing those shoulders and hips together just keep altering back and forth trying to get as much range of motion in both directions you can just make sure you’re not pushing past that range of motion that’s comfortable all right let’s go to move on to a cobra stretch you lay flat down on your stomach those hands come out next to the base your rib cage press in the palm of your hand arching that chest up as high as it’s comfortable really arching it trying to push that range of motion again only go as far as it’s comfortable trying to get a good stretch all the way down through the front of that torso through those ABS now just keep those lungs open breathing normally constantly keeping that stretch going the longer you hold this the more that stress is going to start to release and the more range of motion you’ll be able to get out of it so just keep going got a few more seconds to go and go ahead let our on to our next exercise which is a deep glute stretch let’s go and roll you over into your back you’re gonna put that left leg over on top of your right grab behind that right thigh squeezing that right leg in as close as is comfortable you’re actually going to feel that stretch in your left hip and that left glute so even though you’re grabbing hold that right leg you’re going to feel it in your left side so just pull it in as close as is comfortable you can feel maybe a little bit into your lower back as well just hold it there wherever it’s comfortable you want to get al extra stretch and your hamstring of that right leg you can flex that right leg out straight as well but otherwise just keep that knee bent focusing on that left hip and go ahead and let it relax switch sides that right leg comes over top that left grab behind that left thigh squeeze it in again you’re going to feel this in your right hip this time rather than the leg you’re holding on to just pull it in as close as is comfortable really trying to work that range of motion again like I said you can feel this primarily in your right glute but you might feel it in that lower back as well keep those lungs open breathing Emily you have just a few seconds left relax oh it’s going to move on to our next one we’re going to get torso twists you’re going to lay that right leg over to the left keeping those shoulders on the ground as much as you can rotating those hips as much as possible off to the side trying to get a really good rotation for that torso feeling all those muscles those obliques on the left and right side and to that lower back all stretch out just keep holding that position rotating those hips as much as possible again the main thing you want to focus on is trying to keep those shoulders flat against the ground now almost done just a little bit longer and go and switch sides bring that left knee off to the right again keeping those shoulders flat against the ground rotating those hips off to the right as much as you possibly can feel that stretch through your abdominal muscles your obliques your lower back basically everything through that core should feel a little bit of a stretch in this now again keep those lungs open and breathing normally it’s got just a little bit longer to go just keep holding that stretch rotating those hips much as you can and just a couple seconds left relax go ahead and move on to our last stretch the full body stretch laying on your back press those arms out over your head stretch those arms and legs in opposite directions arching that back up really nice and high as you stretch them out try to keep those lungs open but same time getting a really good stretch let it release for just a second and then do it again press those hands and feet in opposite directions arch that back up really nice and high get a good stretch that torso those arms those legs and let it release we’re going to do it one more time inhale stretching them out put those hands and feet in opposite directions and let it relax all right very good job that is our last stretch which means this workout is complete you just finished fitness blenders light toning and flexibility workout Video source: https://www.youtube.com/watch?v=Sn-YDuAHJUI
