Welcome to Yahoo Lifestyle's exclusive 4-week Winter Workout Challenge with Kayla Itsines and her incredible team of Sweat trainers. If you're 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 has been put together by Sweat Trainer Kelsey Wells as a way to bring balance into your fitness program.
This 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 2: Kelsey Wells Full Body recovery & stretch
Hip Flexors - 60 seconds
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. If it is, then you will need to take a bigger step forward.
Step 2: Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.
Step 3: Hold this position for the specified amount of time, breathing deeply throughout.
Each time that you exhale, use your abdominals to tuck your pubic bone towards your belly button to increase the stretch.
Quads - Standing - 60 seconds
Plant both feet on the floor slightly further shoulder width apart.
Bend your right knee and bring your foot back directly behind you so that you can hold it with both hands. You should feel a stretch in the front of your right leg.
Hold this position for the specified amount of time. If you’re struggling to balance, focus on a spot directly ahead of you or extend your left arm.
Lying Glutes - 60 seconds
Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position.
Release and turn out your right leg so that your ankle is resting on your left leg just above your knee.
Hold this position for the specified amount of time, breathing deeply throughout.
Forward Fold - 60 seconds
Stand with your feet hip-width apart and arms resting by your sides. With your legs as straight as possible, hinge forward from the hips as far as you can so that you feel a stretch in your hamstrings and lower back. At the same time, bend your elbows to rest each hand on the opposite elbow.
Deltoids & Pecs - 60 seconds
Step 1: Plant both feet on the floor hip-width apart.
Release your right arm and bring it across your body. Release your left arm and place your hand on your right forearm, gently pulling it towards your chest. Avoid “shrugging” by drawing your shoulder blades down and back.
Step 2: Hold this position for the specified amount of time, breathing deeply throughout.
Child’s Pose - 60 seconds
Start in the centre of your mat on all fours — ensuring that your shoulders are stacked over your hands and your hips are over your knees, toes untucked.
Draw your glutes towards your heels and lower your torso towards your thighs. Extend your arms along the mat, resting your head on the mat between your arms. Create space between your shoulders and ears by drawing your shoulder blades down and back. This is called Child’s Pose.
Stay tuned for a new barre-inspired workout next week!
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