Full Body Stretch and Strength Routine | Increase Flexibility | 25 Mins

Full Body Stretch and Strength Routine | Increase Flexibility is another body weight strength and flexibility routine from Caroline Girvan. This is a shorter version of her 1 Hour Strength & Stretch Workout. It is also done similarly to how Caroline did her 1 Hour Strength & Stretch Workout. It is set to low music and done voice-over. Caroline is giving verbal instructions throughout. This is not an easy workout it but it is easier than her 1 Hour Strength & Stretch Workout in my opinion. She alternates between flexibility and strength exercises and ends with some deep stretching. This is another nice one that is a great length to pair with something. This morning I paired with her Chilled Cardio Workout which is 20 minutes. I did that workout first then finished with this one.

Full Body Stretch and Strength Routine | Increase Flexibility is 25:58 minutes; 1:20 minute intro. Equipment: fitness mat.

1. Start standing at edge of mat, reach arms overhead in a stretch then forward fold, hands to floor then flatten back with hands on thighs; round back again, dropping hands to mat then rise back to flat back
2. Downward dog, pedal feet
3. From plank, lower body slowly then transition into up dog
4. Downward dog
5. Repeat #3
6. Straight arm side plank, top arm reaches to ceiling, alternate sides
7. 5 tricep push ups
8. Downward dog
9. Forearm plank; rotate into elbow side plank with top arm reaching to ceiling; top arm reaches overhead to wall (arm to ear), alternate sides
10. Downward dog;
11. Tricep push up, walk hands back to toes so you are in forward fold, walk hands back out to plank and repeat
12. Static/stationary lunges, holding briefly at bottom of lunge
13. Repeat #12 on other leg
14. Hold isometrically at bottom of static lunge
15. Half split stretch
16. Repeat #14 & 15 on other side of body
17. Alternating stationary side lunges; begin lifting toes of straight leg when in lunge
18. Wide leg forward fold with hands on mat, try to lower elbows to mat; walk hands through legs behind you
19. Still in wide leg forward fold, walk hands over to one foot and hold briefly before repeating on other side
20. Lower to bottom of static/stationary lunge and pulse 20 times
21. Pigeon pose; grab back foot and pull heel into glutes
22. Repeat #20 & 21 on other side of body
23. Downward dog
24. 3 legged down dog, hold briefly then repeat on other leg
25. Repeat #24 but bend knee of raised leg, opening hip
26. Pike push ups
27. Pyramid pose
28. Body weight squats
29. Hold at bottom of squat and pulse
30. Sumo squats
31. Hold at bottom of sumo squat and pulse
32. Wide plie squats
33. Hold at bottom of wide plie squat and pulse
34. Yoga squat hold
35. Sit on mat with legs straight and spread wide, hinge torso forward over one leg reaching for foot, hold briefly, alternate sides, stretching deeper each time
36. Still sitting on mat with legs straight and spread wide, side bend, reaching top arm to opposite foot, bottom arm is extended straight in front of you on floor
37. Still sitting on mat with legs straight and spread wide, hinge torso forward, reaching hands to feet
38. A sort of child’s pose variation but legs are wide and heels are in line with feet, pushing glutes backward
39. Forward fold; alternate bending knees; straighten both legs and place hands under both feet, pulling up on toes; clasp hands together behind ankles, pulling head/chest down closer to legs
40. Cobra
41. Child’s pose
42. Cat/cow
43. Seated spinal twist stretch
44. Butterfly stretch
45. Seated straight leg forward fold
46. Stand and reach arms overhead; roll shoulders; side bend stretches

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