Day 49 of EPIC | Full body Strength and Stretch Workout



Full body bodyweight only with a full body stretch workout! Never underestimate how challenging it can be using your bodyweight as resistance! All you will need for this full body strength and stretch workout is a mat and a bottle of water! We will work through a range of movements using our own bodyweight as resistance with no repetitions, followed by a full body stretch! The timer will be on for the main part of the workout being 45 seconds of work, 15 seconds rest. SLOW CLOSE SQUAT ON TOES CLOSE SQUAT HOLD ON TOES DEAD STOP LUNGES W/ CURL LUNGE PULSES (same side) DEAD STOP LUNGES W/ CURL LUNGE PULSES (same side) STRAIGHT LEG/TREE BALANCE X OVER SQUAT (same leg) STRAIGHT LEG/TREE BALANCE (switch) X OVER SQUAT (same leg) 3 POINT BALANCE 3 POINT BALANCE (switch leg) COSSACK SQUAT LOW SQUAT W/ALT STRAIGHT LEG LIFT CURTSEY REAR FOOT TAP PULSES (same leg) CURTSEY REAR FOOT TAP (switch) PULSES (same leg) SUMO SQUAT TO HANDTAP SUMO PULSES ON & OFF TOES BRIDGE TO ALT REACH L SIT TO BRIDGE BRIDGE LEG ABDUCTION BRIDGE LEG ABDUCTION (switch) PENDULUM PUSH UPS DEAD STOP PUSH UPS SINGLE ARM COBRA PUSH UP UNEVEN PUSH UP SINGLE ARM COBRA PUSH UP (opp) UNEVEN PUSH UP WIDE PUSH UP DEADSTOP TO REAR FLY REAR FLY 3 WAY LIFT PUSH UP TO BIRD DOG SUPERMAN HOLD WIDE LEG HOVER TO SIT UP WIDE LEG CRUNCH ON HANDS CIRCLE LOWER TO LIFT CIRCLE LIFT TO LOWER HIP LIFT TOE REACH TO x2 BICYCLES X OVER HOVER HOLLOW SIDE TO SIDE Once we complete these exercises we will then move to the mat for an approximate 20 minute stretch where I will provide a voice over for guidance. You will be left feeling aligned, fatigued but refreshed!


 

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