While great importance is given to working out hard and intensely, the same respect isn’t given to recovery. Training in fifth gear all year round without paying the proper attention to your joints, recovery and flexibility will eventually break your body down. A daily full body stretch routine for flexibility and recovery is just what the gym doctor ordered.
Cue, the all day energizer – this bodyweight circuit is the perfect recovery workout if you’re feeling stiff, low, or the best way to warm-up before a run. Here’s your 15 minute workout by the Kavadlo brothers, who take a step back from their intense calisthenics workouts and show you how to use your bodyweight for recovery.
Experts: Kavadlo brothers – acclaimed fitness trainers and authors of the new book ‘Get Strong‘
Daily Full Body Stretch Routine
Cat/Cow
3 x 10 reps
Begin on an all-fours. Suck your stomach in, round your spine and tuck your chin. Pause, then reverse, compressing your spine, lifting your tailbone and arching your lower back as you look up.
Reach and Touch
3 x 10 reps
Reach your arms overhead, lengthening your body as much as you can, then bend over and reach for your toes, focusing on keeping your legs straight. Return to upright and repeat.
Wrist roll
3 x 10 reps
Clasp your hands together with your fingers interlaced. Keep your arms loose and relaxed as you flex and extend your wrists in a circular motion, rolling your hands up, down, in and out.
Toy Soldier
3 x 10 reps each leg
From standing, front kick while reaching your opposite hand toward the toes of your kicking leg. Focus on keeping your legs and back straight while twisting through to reach your toes.
Downdog/updog
3 sets x 10 reps
Place your hands and feet on the floor. Lower your hips and shift your shoulders forward until your chest is above your hands, with your hips down by the ground. Return to the start position and repeat.
Try this workout in a circuit fashion and you’ll see improvements in your mobility, posture, recovery and flexibility.
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