This is Yahoo Lifestyle’s exclusive at-home workout series with fitness queen Sweat trainer Kayla Itsines. If you’ve been joining us for these BBG style no-equipment workouts then we hope you enjoy this recovery session.
Your muscles can get stiff and sore from a combination of daily life (sitting, driving, work) and exercise, so it’s important to build in some recovery time for your body to stay in a functional and energised state.
For this upper body recovery session, perform each exercise one after the other and complete 1 lap for a 10 min session or 2 laps for a 20 min session.
Abs (Upward Dog) - 40 secs
Start by lying flat on your stomach on a yoga mat, resting your forearms on the mat on either side of your chest. Press your hands into the mat and slowly elevate your chest. Draw your shoulder blades down and back while ensuring that your head is an extension of your spine.
Calves & Hamstrings (Hurdler) - 80 secs (40 per side)
While seated on a yoga mat, extend both legs out in front of you. Release and turn out your right leg and place your foot on the inside of your left knee. Bending from the hips, reach for your left foot (or as far as you can). If you can reach your toes, gently pull them back towards you or rest your hands on your ankle or shin — whichever is most comfortable.
Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, lower your torso further towards your legs, ensuring that you are bending from the hips and not rounding through your spine.
Adductors (Butterfly) - 40 secs
While seated on a yoga mat, extend both legs out in front of you. Release and turn out both legs to bring the soles of your feet together directly in front of you, Place your hands on your feet, resting your forearms on your thighs.
Bending from the hips, lower your torso towards the mat and gently use your forearms to press your thighs towards the mat.
Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, lower your torso further towards the floor and use your forearms to press your thighs further towards the mat.
Quads (Chair) - 80 secs (40 per side)
With your left hand resting on the back of a chair, plant both feet on the floor hip-width apart. Bend your right knee and bring your foot back directly behind you so that you can hold it with your right hand. You should feel a stretch on the front of your right thigh.
Hip Flexor & Quad (Chair) - 80 secs (40 per side)
Place a bench horizontally behind you. Begin in a kneeling position on a yoga mat with the top of your right foot resting on or against the bench. This is your starting position.
Release your left leg and take one large step forwards so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.
Glutes (Pigeon) - 80 secs (40 per side)
Place both hands on the floor slightly further than shoulder-width apart and both legs together behind you, resting on the balls of your feet.
Release your left leg, bend your knee and place it behind and to the left of your left wrist. Rest your left shin on the mat, ensuring that your foot remains flexed. At the same time, place your right knee on the mat, untuck your toes and lower your hips towards the floor. Maintain an upright position.
Hold this position for the specified amount of time. Each time that you exhale, sink further into your hips to increase the stretch, ensuring that your hips remain level.
Adductors (V-Sit) - 40 secs
While seated on a yoga mat, extend both legs out in front of you. Move both legs outwards as wide as they can go. Sit up tall and place both hands on the floor in front of you. Bending from the hips and keeping both hands on the floor, reach as far forward as possible, Hold this position for the specified amount of time. Each time that you exhale, try and walk your hands out a little further to gradually increase the stretch.
Lower Back (Knees to Chest) - 40 secs
Begin lying flat on the mat with your legs extended out in front of you with feet flexed. Gently bring your knees to your chest, resting your hands on your shins and ensuring that your tailbone remains on the floor. Hold this position for the specified amount of time, breathing deeply throughout.
If you missed any of Kayla’s workouts this week they are all here for you to try:
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