Welcome to Yahoo Lifestyle's exclusive 4-week Winter Workout Challenge with Kayla Itsines and her incredible team of Sweat trainers. If you're already struggling with the motivation to stick to your workout routine in winter, we've got you covered, with a new workout and recovery session to try each week, as well as plenty of tips and tricks from the experts.
This quick 5-10 Minute Full Body Recovery Session includes six exercises that aim to increase the range of motion in your hips, glutes, shoulders and spine. This session is ideal for the days between workouts.
Aim for 1-2 laps of this circuit to help increase your muscle flexibility and joint mobility.
Winter Workout Challenge Week 1: Kayla Itsines Full Body recovery
Lats - 60 seconds (30s per side)
Step 1: Begin in a seated position with your legs crossed and your hands by your sides. This is your starting position.
Step 2: Inhale. Lengthen your spine to sit up tall and reach your right arm towards the ceiling.
Step 3: Exhale. Reach your right arm over to your left side to lengthen the right side of your body, ensuring that both glutes remain on the mat.
Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, reach further over to your left side to increase the stretch.
Pecs & Forward Fold - 30 seconds
Step 1: Plant both feet on the floor hip-width apart.
Bring your hands together behind your body and interlace your fingers.
Gently extend your arms and pull your hands away from your body. This should cause your shoulders to retract and open up your chest.
Four Point Thoracic Rotation - 60 seconds (30s per side)
Step 1: Start on all fours ensuring that your knees are below your hips and your hands are below your shoulders. While maintaining a neutral spine and stabilising through your abdominals, place your right hand on the back of your head, drawing your shoulder blades down and back.
While keeping your lower body as still as possible, rotate your torso to bring your right elbow towards your left elbow. This is your starting position.
Step 2: Inhale. Slowly rotate your torso to open your chest and point your elbow towards the ceiling, or as far as you can while maintaining a neutral spine and keeping your lower body as still as possible. Hold this position for approximately three to five seconds, breathing deeply throughout.
Step 3: Exhale. Rotate your torso towards your left elbow to return to the starting position. Hold this position for approximately three to five seconds, breathing deeply throughout.
Hip Flexors & Hamstrings - 60 seconds (30s per side)
Step 1: Begin in a kneeling position on a yoga mat. 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. This is your starting position.
Step 2: Inhale. Exhale. Draw your glutes towards your right heel and bring your torso towards your left thigh. At the same time, extend your left knee with toes flexed, ensuring that your shoulders and hips remain level. Hold this position for three to five seconds, breathing deeply throughout.
Step 3: Inhale. Exhale. Bend your left knee and press your toes into the mat, ensuring that your knee is no further forward than your toes. At the same time, lift your torso away from your left thigh, to return to an upright position. Hold this position for three to five seconds, breathing deeply throughout.
90/90 Hip Stretch - 60 seconds (30s per side)
Step 1: Sit on the floor with one leg bent in front of your body and the other bent behind your body with both your hips and knees at a 90-degree angle. Your torso should be upright with your hands resting beside you for support. This is your starting position.
Step 2: Maintaining a neutral spine, lean your chest forward over your front leg until you begin to feel tension in your glutes. You can ease into this position 3-5 times before holding the stretch for the specified amount of time.
Complete half of the time on one side before swapping legs and completing the remaining time on the other side.
Single-Leg Hamstring Stretch - 60 seconds (30s per side)
Step 1: While seated on a yoga mat, extend both legs as wide as you can.
Step 2: Bending from the hips, turn your torso towards your right leg and reach for your 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 ankles or shins — whichever is most comfortable.
Step 3: Hold this position for the specified amount of time, breathing deeply throughout.
Each time that you exhale, lower your torso further towards your right leg, ensuring that you are bending from the hips and not rounding through your spine.
Stay tuned for a new workout and recovery session next week.
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