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Free Beginner Workout

Limber Lady

Beginner   25 minutes

Target Areas: Legs

Equipment: Foam Roller

Limber Lady
Tags
Home Gym Workouts Leg Workouts Foam Roller Workouts
Description

Get ready to feel great! This 25 minute flexibility workout starts with a foam rolling session. After the self massage, you will go through a casual, full body, static stretch routine. The only equipment you will need for this stretch session is a foam roller. Get 'Limber Lady'!

Exercises

Set 1: 1 round
Left Glute Rolls
Left Glute Rolls
1 minute
Transition
Transition
5 seconds
Right Glute Rolls
Right Glute Rolls
1 minute
Rest
Rest
10 seconds
Left IT Band Rolls
Left IT Band Rolls
1 min 30 secs
Transition
Transition
10 seconds
Right IT Band Rolls
Right IT Band Rolls
1 min 30 secs
Rest
Rest
10 seconds
Left Quad Rolls
Left Quad Rolls
1 min 30 secs
Transition
Transition
10 seconds
Right Leg Quad Rolls
Right Leg Quad Rolls
1 min 30 secs
Rest
Rest
10 seconds
Stacked Hamstring Rolls
Stacked Hamstring Rolls
2 minutes
Rest
Rest
10 seconds
Calf Rolls
Calf Rolls
1 min 30 secs
Rest
Rest
30 seconds

Set 2: 1 round
Good Morning Sunshines
Good Morning Sunshines
40 seconds
Rest
Rest
10 seconds
Windmills
Windmills
1 minute
Begin standing with your hands on your hips.
Rest
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
40 seconds
Transition
Transition
5 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
40 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
10 seconds
Tricep Stretches
Tricep Stretches
1 minute
Stand or sit tall with your arms in front, palms facing each other.
Rest
10 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minute
Rest
Rest
10 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
45 seconds
Transition
Transition
10 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
45 seconds
Rest
Rest
10 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Begin standing with your hands on your hips.
Rest
10 seconds
Quad Stretches
Quad Stretches
1 minute
Rest
Rest
10 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Rest
Rest
10 seconds
Good Morning Sunshines
Good Morning Sunshines
40 seconds

Appears In

stretching
Stretching

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Full Body Flexibility
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Roll With It
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Power Systems Myo-Roller
Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Buy Now

Workouts with the same Equipment

Foam Rolling
Foam Rolling
15 minutes, Beginner
Low-Impact Roll
Low-Impact Roll
9 minutes, Beginner
Full Body Flexibility
Full Body Flexibility
13 minutes, Beginner
Flexibility Work
Flexibility Work
17 minutes, Beginner
Foam Roller Relaxation
Foam Roller Relaxation
10 mins 25 secs, Beginner
Foam Rollin'
Foam Rollin'
6 minutes, Moderate
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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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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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