Day 22 - Cardio & Stretching View online

40 min · Abs, Arms, Back, Legs, Shoulders

Make happiness a priority and be gentle with yourself in the process (after this routine :P)

Butt Kicks Inchworms Mountain Climbers

0:15 0:15 0:15

rest rest rest

30 secs 30 secs 30 secs

Seal Jacks Butt Kicks Inchworms

0:15 0:15 0:15

rest rest rest

30 secs 30 secs 30 secs

Mountain Climbers Seal Jacks Butt Kicks

0:15 0:15 0:15

rest rest rest

30 secs 30 secs 30 secs

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DAY 22 - CARDIO & STRETCHING View online

Inchworms Mountain Climbers Seal Jacks

0:15 0:15 0:15

rest rest rest

30 secs 30 secs 30 secs

Butt Kicks Inchworms Mountain Climbers

0:15 0:15 0:15

rest rest rest

30 secs 30 secs 30 secs

Seal Jacks Standing Rest Butterfly Stretch

0:15
rest

30 secs 30 secs 2 sets 40 secs 15 sec rest

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DAY 22 - CARDIO & STRETCHING View online

Backward Camel Stretch Hamstring Stretch Kneeling Hip Flexor Stretch

2 sets 40 secs 15 sec rest 4 sets 40 secs 15 sec rest 4 sets 40 secs 15 sec rest

Side Lying Quad Stretch Neck Stretch Overhead Triceps Stretch

4 sets 40 secs 15 sec rest 2 sets 30 secs 15 sec rest 4 sets 30 secs 15 sec rest

Straight-Leg Calf Stretch Standing Arm Circles Semi-Supine Laying Down

4 sets 40 secs 15 sec rest 2 sets 40 secs 15 sec rest 45 secs

Now we wait for the quarantine to end in
this position ��

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Butt Kicks

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:
Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching
exercise as if you were running in place. Keep the knees slightly bent at all times.Start
slowly and work up to a faster speed.

Bring your left foot back and all the way up to the glutes. Return your left foot to the
ground and repeat on the other side.

Continue this back and forth motion, keeping your arms swinging in motion.

Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

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Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet
touching the floor.

Your body should be in a straight line, with your weight supported on your hands and
toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up
and under your hip. Your other leg should remain fully extended. This is the start
position.

Using an explosive movement, reverse the position of your legs, by extending the bent
leg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

Seal Jacks

Primary muscle group(s):

Calves, Hamstrings, Quadriceps

Secondary:
Shoulders

Stand tall with your core braced, chest up, and arms at your sides. Begin the movement
by jumping into the air.

As you jump, move your legs out to the side. Also, bring your arms up in front of you
and clap your hands together.

Once your feet touch the ground, jump back into the starting position with your legs
together and hands at your sides.

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Butt Kicks

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:
Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching
exercise as if you were running in place. Keep the knees slightly bent at all times.Start
slowly and work up to a faster speed.

Bring your left foot back and all the way up to the glutes. Return your left foot to the
ground and repeat on the other side.

Continue this back and forth motion, keeping your arms swinging in motion.

Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

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Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet
touching the floor.

Your body should be in a straight line, with your weight supported on your hands and
toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up
and under your hip. Your other leg should remain fully extended. This is the start
position.

Using an explosive movement, reverse the position of your legs, by extending the bent
leg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

Seal Jacks

Primary muscle group(s):

Calves, Hamstrings, Quadriceps

Secondary:
Shoulders

Stand tall with your core braced, chest up, and arms at your sides. Begin the movement
by jumping into the air.

As you jump, move your legs out to the side. Also, bring your arms up in front of you
and clap your hands together.

Once your feet touch the ground, jump back into the starting position with your legs
together and hands at your sides.

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Butt Kicks

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:
Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching
exercise as if you were running in place. Keep the knees slightly bent at all times.Start
slowly and work up to a faster speed.

Bring your left foot back and all the way up to the glutes. Return your left foot to the
ground and repeat on the other side.

Continue this back and forth motion, keeping your arms swinging in motion.

Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

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Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet
touching the floor.

Your body should be in a straight line, with your weight supported on your hands and
toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up
and under your hip. Your other leg should remain fully extended. This is the start
position.

Using an explosive movement, reverse the position of your legs, by extending the bent
leg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

Seal Jacks

Primary muscle group(s):

Calves, Hamstrings, Quadriceps

Secondary:
Shoulders

Stand tall with your core braced, chest up, and arms at your sides. Begin the movement
by jumping into the air.

As you jump, move your legs out to the side. Also, bring your arms up in front of you
and clap your hands together.

Once your feet touch the ground, jump back into the starting position with your legs
together and hands at your sides.

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Butt Kicks

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:
Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching
exercise as if you were running in place. Keep the knees slightly bent at all times.Start
slowly and work up to a faster speed.

Bring your left foot back and all the way up to the glutes. Return your left foot to the
ground and repeat on the other side.

Continue this back and forth motion, keeping your arms swinging in motion.

Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

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Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:
Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feet
touching the floor.

Your body should be in a straight line, with your weight supported on your hands and
toes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee up
and under your hip. Your other leg should remain fully extended. This is the start
position.

Using an explosive movement, reverse the position of your legs, by extending the bent
leg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

Seal Jacks

Primary muscle group(s):

Calves, Hamstrings, Quadriceps

Secondary:
Shoulders

Stand tall with your core braced, chest up, and arms at your sides. Begin the movement
by jumping into the air.

As you jump, move your legs out to the side. Also, bring your arms up in front of you
and clap your hands together.

Once your feet touch the ground, jump back into the starting position with your legs
together and hands at your sides.

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Standing Rest / Water Break

Between exercises, do not sit or lie down. Stand straight up and maintain proper form.
Your chest should be up. Your lower back should be flat. Do not allow your shoulders to
hunch.

Take periodic sips of water or a sports beverage. Do not chug or drink too much too
fast.

Stand in this position for your prescribed rest break then begin your next exercise.

Butterfly Stretch

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Lower Back

While sitting on the floor with a straight back and tight core, bring each foot inward.
Feet should be touching and your legs should make a diamond shape.

Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly
lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to
30 seconds. Slowly rise and repeat.

Cat Back / Backward Camel Stretch

Primary muscle group(s):

Lower Back

Secondary:
Upper Back & Lower Traps

Kneel on a mat with your hands and knees shoulder-width apart.

Pull your abs in, hunch your back up and flex your spine.

Hold the stretch and then release to the starting position.

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Hamstring Stretch

Primary muscle group(s):

Hamstrings

Secondary:
Glutes & Hip Flexors

Sit on a mat and extend your right leg out to the side.

Bend your left leg and place the foot against your inner right thigh.

Lean forward from the hips and reach for your ankle as comfortably as you can. You
should feel a slight pull in the hamstring.

Hold the stretch and then repeat on the left leg.

Kneeling Hip Flexor Stretch

Primary muscle group(s):

Glutes & Hip Flexors

Step forward with the left leg as your right knee comes all the way to the ground.

Flatten your right foot out so the toes are pointing behind you.

Placing your hands on your sides, gently push your hips slightly forward.

You will feel the stretch in your right hip flexor.

Switch sides and repeat.

Side Lying Quad Stretch

Primary muscle group(s):

Quadriceps

Lie on the ground and turn over on your right side. Place your right hand on your head
for support or simply extend it out for balance.

Grab your left foot with your left hand. Keep the right leg extended straight out.

Pull on the left foot, feeling the stretch in the quadricep muscle. Do this for 15 to 30
seconds. Release then switch sides and repeat.

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Neck Stretch

Primary muscle group(s):

Neck & Upper Traps

Stand tall with your head facing forward.

Lower your left ear to your left shoulder as far as is comfortable.

Place your left hand on your head, just above the right ear and gently pull the head a
little further to the left side to feel the stretch on the right side of your neck.

Release the stretch and repeat on the other side.

Overhead Triceps Stretch

Primary muscle group(s):

Triceps

Secondary:
Shoulders

Standing up straight with a tight core, extend your left arm straight into the air.

Keep the elbow up as you bend your arm behind your head.

Take the right hand and gently pull the left elbow towards the right.

Hold this stretch then switch to the other side.

Straight-Leg Calf Stretch

Primary muscle group(s):

Calves

Stand a few inches away from a wall, facing it and place both hands on the wall with
your arms extended.

Lean against the wall and bend on leg forward with the other leg extended straight
back. Your feet should both be facing forward.

Push the rear heal to the floor and bring the hips slightly forward.

Hold the stretch and repeat on the other leg.

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Standing Arm Circles

Primary muscle group(s):

Shoulders

Secondary:
Upper Back & Lower Traps

Standing with a flat back and tight core, raise your arms to the sides.

While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with
small circles. Gradually increase the size of the circles.

After completing one set of a pre-determined number (such as 10 repetitions), reverse

the direction, going counter-clockwise.

Semi-Supine Laying Down / Constructive Rest Position

Primary muscle group(s):

Lower Back

Secondary:
Abs, Glutes & Hip Flexors

Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your
back positioning your head on the towel or pillow.

Bend your knees and move your feet towards your butt. Make sure your feet are
shoulder distance apart with toes facing slightly outward.

Place your hands on your stomach. You should be able to feel your lower back touching
the ground. Hold and maintain this position while taking deep breaths for the prescribed
amount of time.

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 freeandfitx
Lucia Lopez · Marbella

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