Day 7 Home Workout Challenge // Full Body Stretch & Recovery

Apparently back in May 2020, Heather Robertson created a 7 day Home Workout Challenge. (Here is the playlist if you are interested.) They all look like very good workouts and I might try some of them at some point but I am starting with this nice long Full Body Stretch & Recovery workout. Unlike the majority of Heather’s other workouts, this workout is done voice over. Heather leads you through a relaxing series of flexibility and mobility exercises. Even a few body weight strength exercises. Overall, this is a feel good workout. Since I workout for an hour in the mornings I used it as a recovery day finisher. I did another, more difficult workout first (one of Heather’s yoga-inspired workouts, so still recovery level but definitely harder than this one) and finished it off with this workout. Overall it equaled a wonderful full body flexibility/mobility day for me. I really enjoyed this workout and I can see continuing to use it just like I did this morning as well as after 30 minute cardio workouts. So if I want some cardio on my recovery day (always Sunday) then I would do 30 minutes of cardio and end with this. Anyway, the point is, this is a wonderful feel good way to end any workout. But because of its length it will be reserved for my recovery days.

Full Body Strength & Recovery is 28:08 minutes; 1 minute intro. Equipment: fitness mat. Many of the moves are done more than once–unlike Heather’s other workouts where things are done circuit fashion and the circuit is repeated; but in the break down below I only list the exercise once even though you may flow through it several times before moving on to the next exercise in the breakdown.

  1. Inhale, reaching arms overhead into forward fold
  2. Remain in forward fold and sway torso side to side
  3. Standing again, do shoulder rolls
  4. Stand at end of mat, reach arms overhead, hinge forward into forward fold, walk hands out to plank into upward facing dog, walk hands back to feet and stand
  5. Flow between downward facing dog and plank
  6. Hold straight arm plank
  7. Runners lunge, reach same side arm as front leg to ceiling while rotating torso to look up at hand
  8. In runners lunge, rock forward and back
  9. Flow in and out of half split pose (from kneeling lunge to half split)
  10. While in kneeling lunge, reach arms overhead and arch spine
  11. Repeat #8-10 on other side of body
  12. Cobra
  13. Downward facing dog, pedaling feet
  14. Still in down dog, raise one leg up to ceiling then bring knee in under chest, flow between these two positions
  15. In deep kneeling lunge, reach arms straight in front of you, shift torso forward and back
  16. Still in deep kneeling lunge, rotate torso toward front leg side and open arms out to sides in a T, lower one hand to ground while reaching other arm to ceiling and gaze up toward that hand
  17. Return to deep lunge and reach hand back to hold top of back foot, pulling it up to stretch quad and hip flexor
  18. Repeat #13
  19. Repeat #14-17 on other side of body
  20. Down dog
  21. Cobra
  22. Wide leg child’s pose with arms extended on mat in front of you; reach arms to one side of body
  23. Alternating bird dog
  24. Cat/cow
  25. Thread the needle
  26. Start seated and slowly lower down to lay flat on back on mat, pull one knee into chest; extend leg straight to ceiling, holding it behind calf
  27. With knees bent, holding back of thighs and roll up and down on mat in this position
  28. Hold half boat pose and rotate arms/torso to one side
  29. Lay on back, knees bent and feet on ground, raise and lower hips in and out of bridge pose
  30. Hold bridge with hands clasped together underneath body
  31. Still on back, bring knees into chest, holding shins and bring forehead into knees
  32. Stand and cross one foot in front of other foot and hinge forward with straight legs
  33. Downward dog into 3 leg dog into pigeon pose, hold pigeon; still in pigeon, shift torso to side and hold
  34. Downward dog
  35. Tricep push ups to 3/1 count (3 down and 1 up)
  36. Bow pose
  37. Lay on stomach with legs extended straight and arms extended straight in front of you, raise arms/legs/head/chest and pull elbows back to ribs
  38. Still laying on stomach, bend one leg and hold back of foot with same side arm, stretching quad
  39. In modified forearm side plank (knees bent and on floor), raise hip while extending top leg and top arm to ceiling then lower hip while bending top leg and bringing it back to rest on top of bottom leg
  40. Still in modified side forearm plank, keep hips raised, extend top leg straight so toe is on floor and reach top arm overhead toward floor (this is a side body stretch)
  41. Repeat #39 & 40 on other side of body
  42. Lay on back an hug knees into chest, rocking hips side to side; continue rocking but open knees wide
  43. Still on back, arms are on floor in cactus/goal post, knees are bent and feet on floor, windshield wiper knees side to side
  44. Figure 4 stretch (reclining pigeon)
  45. Corpse pose

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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