30 Min Rest Dy Routine is another wonderful mobility routine from Julia Reppel. This is one of her mid level routines–not advanced or hard, but also not easy. Julia takes every muscle and joint in your body through wonderful, feel good ranges of motion, stretching and lengthening your body. I know I say this about so many of her workouts but it is another winner that I will be returning to. Even though she is working your body thoroughly, you will feel relaxed and well worked at the end.
The mobility exercises are done interval style: 45 seconds of work followed by a 12 second transition. A timer in the lower left hand corner of the screen counts down the intervals and transitions. During the transition Julia previews the next exercise. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
30 Min Rest Dy Routine is 31 minutes. Equipment: fitness mat.
- Neck circles (kneel or sit on floor with hands clasped together at small of back, do neck circles)
- Neck stretch (kneel on mat, one arm is behind back, other hand holds hand or wrist, tilt head to the side to stretch neck)
- Cross-legged forward fold > shoulder opener (sitting cross-leg hinge forward reaching arms in front of you, then sit up and place feet on mat in front of you with knees bent, place hands on mat behind you and arch spine)
- Seated twist variation (sit with one knee bent and leg and floor, other knee is also bent but leg is raised with foot on mat on outside of other thigh, twist torso one way then the other)
- Repeat #4 with leg positions swapped
- Alternating quad stretch (sit on mat with both knees bent and feet on floor, one in front of the other (split stance), hands are on mat behind hips, raise hips and shift torso forward so knees bend past toes, return to start and swap feet position)
- Ankle sit > rock back (kneel on floor with toes on mat and hands on mat in front of you, raise knees and push glutes back into an assisted yogi squat, return to start and place tops of feet on mat and rock body back removing hands from floor)
- 1/2 cossack + cat-cow (on one knee with other leg extended straight to side and hands on mat, round and arch spine in cat/cow)
- 1/2 cossack + 2-way reach back (on one knee with other leg extended straight to side and one hand on mat, do a large arm/shoulder circle with other arm, alternate arms)
- 1/2 cossack + 2 way thread the needle (on one knee with other leg extended straight to side, flow in and out of thread the needle; halfway through thread the needle with other arm)
- 1/2 pancake > cossack arch (sit on mat with one knee bent and insole close to inner thigh of other leg, which is extended straight and open, place one hand on mat behind hip (same side as bent leg) and lift hips off mat, arching spine and reaching other arm overhead and behind you, lower bottom back to mat and hinge torso forward over straight leg into a forward fold)
- Deep lunge > lean (in deep kneeling lunge, twist torso side to side)
- 1/2 lunge lean over (in kneeling lunge, round spine arms and head hang down, move upper body around while in this position)
- Side lying quad stretch (lay in supine spinal twist, top knee is bent in front of you with opposite hand on knee to deepen the stretch, bottom leg is bent and other hand is holding top of foot, pulling heel toward glutes to stretch quad)
- Book opener (same starting position as #14 but bottom leg is extended straight, top elbow is bent with hand behind head, lower elbow to mat in front of face then open elbow to other side, stretching the chest and looking to opposite side)
- Repeat #8-15 on other leg/other side of body
- Walk the dog > rounded squat (start in downward facing dog and pedal feet; walk feet up to hands and open legs wider, lower body into a deep yogi squat with hands still on mat in front of you, rounding spine)
- Dorsal hand wrist push up (on hands and knees with back of hands on mat, curl hands into fists, lower torso bending elbows, push torso back up and unfist hands extending fingers)
- Down dog > alternating pigeon push up (start in downward facing dog, bring one leg forward into pigeon with hands on mat under shoulders, lower upper body push up style then return to down dog and repeat on other leg)
- Down dog > alternating scorpion (start in down dog, shift forward while bringing one knee in under body, push back into 3 legged dog, bending raised knee and opening hip, repeat on other leg)
- Child’s pose > alternating T spine sweep > rock (start in child’s pose, sweep one arm under into thread the needle, repeat on other side w/ other arm, return to child’s pose and round spine as you raise out of child’s pose so you are on all 4s)
- Floor scorpion hold (start laying on stomach, extend one arm out to side, bend opposite leg and bring it over other leg until foot touches floor outside of other leg)
- Supine knee circles (lay on back, knees bent and brought into chest, hands on knees, draw circles with knees)
- Single leg happy baby (other leg is extended straight)
- 60 seconds deep breathing (laying on back)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
