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Get fit for freeFlexibility
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W E E K T W O W E E K F O U R
WEEK THREE
Before you begin
There’s no need for a warm-up withthese sessions, although it’s best todo them in a warm room with warm,comfortable clothing (baref oot isbest). Make sure there is plentyof space above and around youbefore starting.
WEEK ONE
Day 1
5-10 mins of pelvic tilt,pelvic bridgeand knee float
Day 2
5-10 minsof knee float,lazy angel anddownward dog
Day 3
20 min walk
Day 4
20 minsof silentrelaxationand stretching
Day 5
5-10 mins of chair pose andchild’s pose
Day 6
20 min walk
Day 7
3 reps of theplank (holdfor 10 secs)
Day 1
10 mins of parallel lunge,pelvic tiltand pelvicbridge
Day 7
3 reps of theplank (holdfor 20 secs)
Day 1
8 reps of pelvictilt; 3 reps of pelvic bridge(hold for 30secs); 4 repsof knee float,lazy angel andparallel lunge(hold for 20secs); 90 secsof child’s pose
Day 2
30 min walk
Day 3
20 minsof silentrelaxation;6 reps of pelvictilt; 2 mins of child’s pose
Day 4
8 reps of pelvictilt; 3 reps of pelvic bridge(hold for 30secs); 4 repsof knee float,lazy angel andparallel lunge(hold for 20secs); 90 secsof child’s pose
Day 5
30 min walk
Day 6
4 reps of chairpose (holdfor 20 secs),knee float,downwarddog (hold for45 secs) andparallel lunge(hold for 30secs); 90 secsof child’s pose
Day 3
10 mins of knee float,lazy angel anddownward dog
Day 5
3 reps of kneefloat, downwarddog and chairpose; 1 minof child’s pose
Day 2
20 min walk
Day 6
25 min walk
Day 4
20 minsof silentrelaxation;2 x 1 min of child’s pose
Day 4
20 mins of silent relaxation;5 reps of pelvictilt; 90 secs of child’s pose
Day 5
10 mins of chairpose, pelvicbridge andparallel lunge
Day 3
3 reps of downwarddog, parallellunge and chairpose; 1 minof child’s pose
Day 6
25 min walk
Day 2
25 min walk
Day 7
3 reps of the plank(hold for 15 secs)
Day 7
3 reps of the plank(hold for 30 secs)
Day 1
3 reps of pelvic tilt, pelvicbridge, knee float and lazyangel; 1 min of child’s pose
I L L U S T R A T I O N : J A M I E C U L L E N
Eight-week flexibility plan
This soothing stretching and flexing plan is great for building suppleness,improving posture and reducing your stress levels. For all-round fitness,intersperse your flexibility sessions with regular cardio workouts
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