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Light Toning and Stretching Routine for Flexibility

11 Min • Total Body
  • View on YouTube
    • Training Type Low Impact, Warm Up/Cool Down, Stretching/Flexibility
    • Equipment Mat, No Equipment
    • Membership Free


    Stretching is necessary for comprehensive fitness, but it doesn't have to be uncomfortable or boring. With this stretching workout for flexibility, we have choreographed these moves to feel fluid, so that by the time you are done, you've not only taken steps to become more flexible, you will also likely feel less stressed.

    This is a total body stretching routine but has a heavy emphasis on the lower body, and core - specifically the back. You may notice that many of exercises are yoga stretches, but there are also typical runner's stretches, and Pilates influenced moves. Not all of these exercises are pure flexibility based, and there are a number of times while you are holding some of these positions when you will definitely feel those muscles engage. Make sure that you are keeping good form and that you are paying special attention to pulling in your core the entire time.

    Each stretch in this video is held for 30 seconds each, which means that this is not a routine that you should do before taking on a more strenuous workout. When positions are held for more than 10-15 seconds, it increases the elasticity of a muscle, which actually reduces the force generating capacities of that muscle, creating a less than ideal scenario for starting into a demanding workout. Prolonged stretches before an intense workout can also increase the likelihood of injuries. For that reason, avoid doing this video before other routines - instead, this can make for a great cool down stretch once your sweat session is over.

    Routine Structure
    Every position is held for 30 seconds, taking care to repeat each move in the same way and same duration on both sides of the body. There are 13 movements total.

    Printable Routine
    Crossover Hamstring
    Flat Back Toe Touch
    Hip Flexor Lunge + Abs Stretch
    Wide Hamstring & Back
    Inside Thigh + Obliques
    Downward Dog
    Calf Stretch Planks
    Deep Glute
    Torso Rotations
    Full Body

    How often can I do this stretching video?
    You can stretch as often as you like. Remember that this kind of stretching should not be done before a more demanding workout, instead, this should be used as a standalone, or as part of a cool down.

    How many calories does this burn?
    We estimate that you can burn 33-47 calories with this video. Not a huge calorie burner, but fitness is not all about torching calories - Besides, all you have to do to crank up the calorie expenditure is some of our full length strength training or HIIT cardio videos.