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.

2 thoughts on “Full Body Stretch and Strength Routine | Increase Flexibility | 25 Mins

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