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This is another one of Fitness Blenders
cool down and stretch
routines. In this quick cool down and
stretch, we're going to be going through
each one of these exercises for roughly
15 seconds. You're not going to need any
equipment for this routine other than a
piece of open wall. Now, let's go ahead
and get into our first exercise, the
boxer shuffle, to help keep our heart
rate up while we cool down. So, get
those feet moving back and forth to stay
up on the ball of your foot. Nice and
easy jog back and forth. Just keep those
lungs open. Breathing
normally. And just a second, we're going
to switch off to around about toe
touch. And go ahead and switch those
feet just a little wider than shoulder
width. You're going to do a nice big
circle down with that torso down through
the center. Then back up the other side.
And then reverse that direction. Just
keep going back and forth. Make sure
you're getting a really good stretch on
those hamstrings. And go ahead and
switch to our next the torso twist. So,
standing straight up and down, rotating
those shoulders left to right. Again,
feet just a little bit wider than
shoulder width apart. Try to really get
a good rotation on those shoulders
without rotating those hips too much.
We're almost done. And switch those
shoulder rolls. Roll those shoulders
back behind you, up towards those ears,
and back down behind you. Then roll them
back forward in front. When you get to
the back, you want to be squeezing those
shoulders back. When you get to the
front, you want to be squeezing those
shoulders together in front.
and go ahead and switch to arm pull plus
a hip flexor stretch. So, one arm comes
across in front of your body, grabbing
that elbow, pulling across for that
shoulder stretch, then going down into a
half lunge position. So, that rear leg
is straight, stretching through the
front of that hip
flexor. And go and switch sides. That
opposite arm comes across, that opposite
leg goes back again. Keep that rear leg
nice and straight, stretching through
the front of that hip flexor. Keep that
torso straight up and down. That arm
across in front of your chest, nice and
close.
And let's switch that shoulder stretch.
So get to that wall. Hands just a little
bit above head height. Press that chest
down to the base of the wall. One leg
forward. Just holding it there. Trying
to really bring those arms back behind
you. You should feel a stretch through
your chest and through the inside of
that shoulder joint. Switch which leg is
in front. Same exact position on those
arms. Still trying to press that chest
down. If you want to get a little extra
stretch out of this, you can always
straighten that front leg to get a
little bit of a hamstring stretch.
and go ahead and switch the chest
stretch. So, hand against the wall,
fingers facing back behind you. Rotate
that chest away from that hand until you
feel that chest start to pull and
stretch. Now, if you're feeling it more
in your bicep, then make sure you rotate
your arm so the inside of your elbow is
facing up towards the ceiling. We're
going to do the same thing on the other
side. So, that opposite hand on the
wall, fingers facing back behind you.
Rotate those shoulders away.
Hold it for just a bit
longer. And let's go ahead and switch to
a toe touch stretch. So, feet just about
shoulderwidth apart. Stretch straight
down between those legs. Trying to get
down as low as you possibly can. Now, if
you want to, you can always bring those
feet closer together to get a little bit
more of a stretch off those hamstrings,
but having them out wide is just fine.
Do a quad stretch next. Standing up, one
leg back behind you. Tuck that heel to
your butt as close as you can. We're
going to stretch out that hamstring on
that opposite leg as well by leaning
forward. Still trying to pull that heel
to your butt. Pulling that knee back
behind you to stretch out the front of
that thigh and that hip. So, let's go
ahead and do the same thing in the
opposite side. So, switch around. That
opposite leg comes up. Heel to butt.
Bring that knee back behind you as far
as you can till you stretch that the
front of that thigh, that quadricep,
that hip flexor. Leaning over to stretch
the hamstring, that opposite
leg. And let that one relax. We're
moving on to a standing glute stretch.
So, one leg over top of the other.
You're going to squat down. You can hold
on to something for balance if you need
to. Otherwise, try to hold your own
balance. Just squatting down as low as
you can. You should feel this in the
glute of the leg that's over top. And go
ahead and switch sides. So, same exact
exercise, just that opposite leg over
top. Squatting down. Again, like I said,
if you can hold your own balance, it
makes it a little bit more challenging,
but it makes it more than just a
stretch. Hold it for just a little bit
longer. Get those lungs open. And we're
going to switch to an inside thigh plus
a tricep stretch. So, one leg bends, the
other leg stays straight. You're going
to drop that hip down towards that
straight leg to get that inside thigh
stretch. That hand for that tricep
stretch is going to be up towards that
shoulder being pulled across by that
other arm. Switch sides. Same exact
thing, just on the opposite
side, reaching back towards the same
shoulder with that hand. And then that
opposite arm, grabbing that elbow,
pulling it across. Just a few more
seconds and let it relax. Very good.
That is it. This workout is complete and
your cool down is done.
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