30 Minute Peaceful Stretch Routine is long stretching and dynamic flexibility session from BullyJuice. It is mostly static stretching but there is some dynamic stretching mixed in there, too. It is a very feel good workout. I did not find any of the stretches strenuous but that depends on your flexibility level. I used this a recovery day workout. I did some light cardio to warm myself up then finished with this.
This workout is set to music with no talking. There is a large timer on the left side of the screen counting down workout time. Each stretch is done for 30 to 60 seconds.
30 Minute Peaceful Stretch Routine is 30:14 minutes. Equipment: fitness mat. You also might need something for balance–a chair or the wall–during the quad stretch.
- Stand with legs wide, alternate reaching one arm across body
- Legs are still wide, hinge forward and place hands on mat, alternate reaching one arm to ceiling
- Deep yogi squat with hands on mat
- Side lunge stretch with one leg extended straight
- Repeat #4 on other leg
- Stand w/ legs together and hands together, circle arms/torso overhead, to the side and to the floor
- Repeat #6 circling in other direction
- Stand with arms at sides, do alternating side bends sliding hands down leg
- Seated straight leg forward fold
- Single straight leg forward fold (other leg is bent with bottom of foot against inner thigh)
- Repeat #10 on other leg
- Pigeon pose
- Repeat #12 on other leg
- Seated spinal twist (one leg is extended straight and other leg is bent with foot on other side of straight leg)
- Repeat #14 on other side of body
- Kneel on mat and do neck circles
- Cat/cow
- Cobra
- Lay on back on mat with knees bent, extend both arms to one side and drop knees to opposite side, alternating sides
- Lay on back with knees bent and twisted to one side, one arm is extended to same side as knees, circle other arm overhead and to other side in a T then back to other arm
- Repeat #20 on other side of body
- Still on back, bring knees into chest and hold shins with hands so you are in a ball, rock from neck to glutes
- Get on hands and knees with hands close together, arch spine
- Still on hands and knees, place backs on hands on mat to stretch wrists
- Kneeling on mat pull one arm across chest to stretch shoulder
- Repeat #25 on other arm
- Clasp hands behind back and arch spine
- Downward facing dog with one foot resting against other ankle
- Standing one leg quad stretch
- Repeat #29 on other leg
- Straight leg forward fold; rock torso side to side
- Child’s pose with arms extended in front of you on mat; bend elbows and rest hands on back of head
- Stand with weight on one foot, other toe is on ground, do ankle circles
- Repeat #33 on other leg
- Kneel on mat and twist torso/arms side to side
For more info on BullyJuice workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
