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Intense Workout

Off-Ice / Off-Stage Mobility

Intense   40 minutes

Target Areas: Lower Body, Stretching

Equipment: Exercise Mat, Chair

Maria Ly
 		    Added By Maria Ly
Off-Ice / Off-Stage Mobility
Tags
Bodyweight Workouts Lower Body Workouts No Equipment Workouts Chair Workouts
Description

This is an off-ice / off-stage mobility and flexibility routine designed for skaters and dancers 👯 Stretch for it!

Exercises

Set 1: 1 round
Seated Forward Bend
Seated Forward Bend
25 seconds
Half Lotus Forward Fold
Half Lotus Forward Fold
1 min 15 secs
Pilates Scissors
Pilates Scissors
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
40 seconds
Lying Right Leg Circles
Lying Right Leg Circles
40 seconds
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
30 seconds
Left Side-Reclining Leg Lift
Left Side-Reclining Leg Lift
30 seconds
Fifer Scissors
Effort: Vigorous
Fifer Scissors
30 seconds
Split Abs
Effort: Vigorous
Split Abs
35 seconds
Rest
Rest
20 seconds
V-Ups
Effort: Very Hard
V-Ups
1 minute
Aim for 20 reps
Rest
Rest
20 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
35 seconds
Open Leg Rocker
Open Leg Rocker
50 seconds
Transition
Transition
15 seconds
Prone Cobra
Prone Cobra
35 seconds
Prone Rocker
Prone Rocker
30 seconds
High Glute Kickbacks
Effort: Vigorous
High Glute Kickbacks
45 seconds
Rest
Rest
30 seconds
Wheel Pose
Wheel Pose
25 seconds
Rest
Rest
30 seconds
Wheel Pose
Wheel Pose
25 seconds
Rest
Rest
30 seconds
Wheel Pose
Wheel Pose
25 seconds
Rest
Rest
30 seconds
Wheel Pose
Wheel Pose
25 seconds
Rest
Rest
30 seconds
Swimming
Effort: Light
Swimming
30 seconds
Flying Supermans
Effort: Moderate
Flying Supermans
20 seconds
Rest
Rest
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Rest
Rest
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
25 seconds
Transition
Transition
15 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
25 seconds
Rest
Rest
20 seconds
Right Tree
Right Tree
20 seconds
Transition
Transition
15 seconds
Left Tree
Left Tree
20 seconds
Rest
Rest
20 seconds
Chair Fold Overs
Effort: Moderate
Chair Fold Overs
30 seconds
Rest
Rest
20 seconds
Right Toppling Tree
Right Toppling Tree
25 seconds
Transition
Transition
15 seconds
Left Toppling Tree
Left Toppling Tree
25 seconds
Rest
Rest
20 seconds
Eagle Arm Airplane to Left Splits
Eagle Arm Airplane to Left Splits
25 seconds
Transition
Transition
15 seconds
Eagle Arm Airplane to Right Splits
Eagle Arm Airplane to Right Splits
25 seconds
Rest
Rest
20 seconds
Right Extended Hand-To-Big-Toe Sequence
Right Extended Hand-To-Big-Toe Sequence
40 seconds
Transition
Transition
15 seconds
Left Extended Hand-To-Big-Toe Sequence
Left Extended Hand-To-Big-Toe Sequence
40 seconds
Rest
Rest
20 seconds
Right Bird of Paradise
Right Bird of Paradise
30 seconds
Transition
Transition
15 seconds
Left Bird of Paradise
Left Bird of Paradise
30 seconds
Rest
Rest
20 seconds
Right Dancer's Pose
Right Dancer's Pose
30 seconds
Transition
Transition
15 seconds
Left Dancer's Pose
Left Dancer's Pose
30 seconds
Rest
Rest
20 seconds
Toe Stand Pose
Toe Stand Pose
1 min 15 secs
Transition
Transition
15 seconds

Set 2: 1 round
Wide Leg Forward Bend D
Wide Leg Forward Bend D
15 seconds
The Saw
The Saw
35 seconds
Wide Leg Stretches
Wide Leg Stretches
35 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Rest
Rest
20 seconds
Seated Wide Angle
Seated Wide Angle
25 seconds
Rest
Rest
20 seconds
Seated Wide Angle
Seated Wide Angle
25 seconds
Rest
Rest
20 seconds
Seated Wide Angle
Seated Wide Angle
25 seconds
Rest
Rest
20 seconds
Seated Wide Angle
Seated Wide Angle
25 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Outside Runner's Lunges
Outside Runner's Lunges
20 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Rest
Rest
20 seconds
Right Half Split
Right Half Split
20 seconds
Left Half Split
Left Half Split
20 seconds
Rest
Rest
20 seconds
Right Split
Right Split
1 minute
Left Split
Left Split
1 minute

Appears In

stretching
Stretching
bodyweight
Bodyweight

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Recommended Gear

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