Cooldown

Time for the cool down, you definitely don’t want to skip this.

Neck stretch: slowly turn your head to one side and then to the other side.

Arm swings: swing your arms in front, alternate your arms above and below.

Forearm stretch: with one stretch arm pull your fingers and hand back till you feel that stretch in your forearm. Make sure you stretch both arms.

Tricep stretch with a side bend: bring your elbow to your head and drop your hand to your shoulder blade and switch sides. Pull the stretch with the other hand and bend to the side to enable stretching your lats.

Shoulders: cross one arm over your chest and Pull It in with the other arm then switch sides.

Back: stand tall, crossover hands in front, interlace your fingers, breathe nice and deeply.

Chest: interlace your fingers behind your back and straighten your arms, keep your shoulders relaxed and breathe deeply.

Quads: Stand Tall, lift your foot to your butt, keep your knees in line and tilt your pelvis slightly forward.

Abductors: from a wide stance move one leg slightly forward so your heel is in line with the toe of the other foot. Lean towards the forward leg by bending that knee until the stretch is felt in the groin of the straight leg.

Hip flexors:  kneel on one leg with your front leg have your ankle below your knee and your back leg with your knee below your hip. With a straight back squeeze your glutes and tilt the bottom of your pelvis upwards, slightly move your weight towards your front leg.

Hamstrings: sit on the ground with both legs extended reach for your toes bending from your hips until the stretch is felt in your hamstrings.

Glutes: lay on your back and cross your leg over putting your knee on your ankle. Reach through and pull your knee towards you making sure to switch legs so you stretch both sides.

Cat stretch: curve your spine by looking up and pointing your belly to the ground, round your spine pointing your head to the ground. Walk your hands out a little bit, straighten your legs and push your hips backwards and get into a downward dog pose. Push your heels into the ground to stretch your calves and then push your hips forward and down to the ground for upward dog.

Ensure your hands are below your shoulders. Bend your knees and put your butt on your heels and lower your forehead to the ground and relax for child’s pose.

While you are relaxing think about the workout.

Did you take it easy or did you really push yourself?

Do you need to increase the intensity?

Do you need to do this workout more times a week?

If you found it too hard pause and take breaks when needed, do less reps and use the progression option and keep at it because it gets easier.

If you found the workout okay, then keep pushing!