25 Min Full Body Stretch Routine is the final workout in Michelle Briehler‘s Ignite series. I did not do her Ignite series and have no idea what it entails, but this is a nice way to end any workout program. This is a stretch and mobility workout. Michelle stretches out your entire body. You will hold some stretches for a long time and others are more dynamic. She gives you lots of mobility work, too. Though I would classify this as a feel good workout, sometimes the stretches that are held were a bit uncomfortable. But that has more to do with my level of flexibility. There is also some balancing in this workout.
25 Min Full Body Stretch Routine is 28:29 minutes; one minute intro, 3 minute warm up (#1-9 below). The last 2 minutes is Michelle talking, so the workout is actually 25 minutes if you minus the intro and the talking at the end. Equipment: fitness mat. There is a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
- Shoulder rolls
- Open arms out to sides and overhead then pull elbows down toward hips, reach arms overhead then lower arms back to sides
- Hinge forward, place hands on knees and round and arch spine (standing cat/cow)
- Open arms out to sides and overhead, when you lower arms also lower into a forward fold, fingers touching the floor then flatten back, placing hands on shins
- Still hinged forward bend one knee and pulse then bend the other knee and pulse (straighten first knee) then lower into a deep squat, glutes toward mat
- Stand with legs wide and do squats
- Still standing with legs wide, do alternating side bends, reaching one arm overhead and to the side
- Still standing with legs wide, place hands on hips and hinge forward Good Morning style keeping back flat then raise back to start
- Sun salutation: open arms out to sides and overhead, when you lower arms also lower into a forward fold, fingers touching the floor then flatten back, placing hands on shins, lower hands back to floor and step back into plank, push hips back into down dog and hold, pedaling heels; press heels back and hold down dog; return to plank and lower body to mat then raise chest into up dog or cobra and hold; lower body to mat and push hips back into child’s pose; return to down dog and step the feet into hands and stand
- Standing side stretch, legs are close together and one hand holds the other wrist as arms reach overhead and to the side
- Large arm/shoulder circles
- Stand with legs wide, clasp hands behind you and hinge forward into forward fold, lifting clasped hands/arms toward ceiling–hold this position; release hands to floor then roll spine as you stand
- Balance on one leg and raise other knee, pulling it with both hands into chest, circle the ankle; changes to a single leg quad stretch (still balancing on one leg)
- Step one one foot back so you are in a deep lunge w/ back leg straight; lower back knee to mat, pushing hips forward to deep the hip flexor stretch, reach arms overhead and do a tricep stretch–hold this position; when you finally come out of the stretch, shift forward unto a deep lunge with hands on mat before standing
- Repeat #13 & 14 on other side of body
- Wide leg forward fold with hands on mat; bend one knee and shift to side while keeping other leg straight, push elbow of same side arm into bent knee
- Seated wide leg forward fold (sit on mat, legs open wide and straight, walk hands out in front of you while hinging torso forward)
- 90/90s (sit on bottom with hands on mat behind you, both knees are bent with feet on floor, from this starting position, shift both knees to same side, keeping knees bent, until both legs are on mat, repeat to other side)
- Still sitting on mat, extend one leg straight, the other leg is bent to side and on mat, raise and lower bent knee while keeping foot on mat
- Still sitting on mat with one leg extended straight in front of you, bend other knee and open leg to side bringing insole to other leg’s inner thigh, hinge forward over straight leg
- Repeat #18
- Repeat #19 & 20 on other side of body
- Still seated on mat, knees bent and feet on floor, hands still on mat behind hips, raise hips and cross one ankle over opposite knee then lower hips to floor (seated/upright figure 4 stretch)
- Seated spine twist (one leg extended, other knee is bent and crossed over straight leg, one arm is wrapped around bent leg as you twist spine and look behind you, other hand is on mat behind you)–hold this position; do a counter stretch, legs stay the same but torso/spine twist in other direction, looking over other shoulder
- Repeat #23 & 24 on other side of body
- On hands and knees, do cat/cow
- Still on hands and knees, rotate hands so fingers are facing knees, keeping fingers on mat, lean body back, lowering glutes to heels then return to start–continue shifting forward and back to stretch the fingers
- Still on hands and knees, rotate hands so fingers face outward, shift body side to side, stretching wrists; changes to circling torso while keeping arms straight
- Child’s pose
- Scorpion (lay on stomach with legs together and arms extended to sides in a T, raise one leg and, with knee bent, bring it over to the outside of other leg and try to place foot on ground. then raise arm (same side arm as leg that is bent) and reach it to the ceiling and behind you–other arm is still on mat and extended to side)
- Push back into child’s pose then shift forward into cobra, flow between those two poses
- Repeat #30 on other side of body
- Start in high kneeling, extend one leg in front of you, leg is straight and heel is on mat, hinge torso forward over straight leg, stretching hamstring and calf; shift glutes back to heel to deepen the stretch
- Repeat #33 on other leg
- On hands and knees, circle the hips/torso
- Kneel on mat, toes on mat, rest glutes on heels, torso is upright, hold this position while doing neck stretches
- Modified camel pose (high kneeling on mat, lean torso back while placing one hand on same side heel, other arm reaches to ceiling); repeat on other side then do a full camel with both hands back on heels
- Child’s pose
- Down dog
- Stand and inhale, reaching arms out to sides and overhead, bring palms together and arch spine while reaching hands behind you (still overhead with palms together); bring palms to chest in prayer and take a deep breath
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
