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Beginner Workout

Morning/Warmup/Cool Down Stretch

Beginner   10 minutes

Target Areas: Full Body

Equipment: Wall

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
Morning/Warmup/Cool Down Stretch
Tags
Bodyweight Workouts Full Body Workouts Wall Workouts
Description

Do this stretching sequence in the mornings or after your workouts. You'll notice the benefits the following day.

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Shoulder Shrugs
Shoulder Shrugs
20 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
15 seconds
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
15 seconds
Body Circles
Body Circles
1 minute
Knee Circles
Knee Circles
30 seconds

Set 2: 1 round
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Lateral Neck Stretches
Lateral Neck Stretches
15 seconds
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Side Bends
Side Bends
10 seconds

Set 3: 1 round
Rotating Lunges
Rotating Lunges
20 seconds
High Knee Pulls
High Knee Pulls
15 seconds
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
15 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds

Set 4: 1 round
Good Morning Sunshines
Good Morning Sunshines
30 seconds
Rest
Rest
10 seconds

Related Workouts

Morning Warm Up Stretch
Morning Warm Up Stretch
6 mins 50 secs, Beginner
Morning's Stretches
Morning's Stretches
4 mins 10 secs, Moderate
Morning Stretches
Morning Stretches
13 mins 25 secs, Beginner
Morning Stretching
Morning Stretching
16 mins 30 secs, Beginner
Morning Back And Body Stretch
Morning Back And Body Stretch
8 mins 50 secs, Beginner
Warm Up/Stretching
Warm Up/Stretching
11 mins 55 secs, Beginner
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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