Instructor's name: Linda Stejskal
Type of Workout: Total Body Stretch Sculpting
Fitness Level: Intermediate-Advanced
Equipment Needed: resistance band and chair
Total Running Time: 317 Minutes
Release Date: October 2021 (compilation of previously released workouts)
THE SET INCLUDES:
Focused 5 mins Stretch Sculpt 7 mins - you will start with a down dog glute raise to kick across the body, Do the other side then a down dog glute raise to front plant and down dog glute raise to flip over reverse plank combo. Do the other side then stay in reverse plank and do hip dips to reaches finish on the other side.
Fusion Flow Dynamic 24 mins - you will use a chair to help you balance, whilst performing large range of motion, dynamic stretches. Your whole body will get involved as you move through rag doll swings, rotating knee lifts, long lever front and back leg swings, attitude bends with figure four squats and a dynamic plie leg sweep series.
Dynamic Flow Lengthen 30 mins - you will start with a dynamic warm up then move into long lever leg raises, a warrior 3 to curtsy lunge combination, down dog to plank knee pulls, a side plank hip dip combination and a shin and foot stretch routine. You will finish with some static stretches to lengthen all the muscles you worked.
Feel Good Dynamic Flow 45 mins - has some great heart rate moves that are low impact and easy to follow, there are sweeping leg raises and some great front to back heel taps with a balance challenge element. You will also see a yoga flow series to dynamically stretch your whole body, some high energy swan arms to burn out the upper body and a great mat section to challenge your core and lower body. You will finish with a lying and seated stretch.
Stretch Flex Tone Lower 51 mins - a comprehensive lower body workout that will take you through some traditional standing barre work as well as kneeling thigh exercises. Each grouping of exercises layers on the intensity by fatiguing the same muscle group, but also has a strong stretch element with wide range of motion and lengthening exercises. You will finish with a longer stretch segment to leave you feeling energized and open.
Total 20 Flow 26 mins - you will start with a fun side to side toe touch sequence to heat up the entire body. Then you will get on your knees in a tucked position to work your arms with overhead pushes, shoulder circles and dynamic side to side motions, which will also activate your obliques. Next is a tough side plank push up to standing combo, then some diagonal side to side butt kicks to get the heart rate up. Then move to a knee hover with in and out and circular movements through the legs before moving on to a 3 level glute raise - first kneeling, then hovering then adding a mini handstand. Finish that sequence with some down dog leg circles and front taps. Next a fun bridge to pull through exercise, then stay on one side with a back reach to standing on the toes. Finally a seated leg raise and extension set, before a lengthening stretch.
Tone Up Express Flow 28 mins - you will start with squat variations to warm up the entire body, then move into a warrior sequence with lunges and step ins, then a fold over releve exercise, a crouching glute extension and front leg releve squat. Repeat that series on the other side before moving into a roll back to single leg crouch, then a double leg crouch in releve, stay in a crouching position with knee in and outs and alternating knee touch downs. Next a down dog bounce series with knee drops and butt kicks. Then a side to side back reach in wide reverse plank, hold on one side and do hip dips with reaches. Next a side plank hip dip with reach into a side plank push up. And finally a windshield wiper side to side move. Finish with a lengthening stretch.
Lazy Days Stretch Sculpt 31 mins - you will start with seated arm rotations, reaches and crunches. Then use the band to deepen the arm exercises with overhead pulls, figure 8s, biceps curls, shoulder press and side triceps extensions. Next a down dog to knee hover combo, then bird dog arm sweeps and leg in and outs. Then a down dog glute raise to hip opening stretch. Then a staggered tricpes push up variation. Then angled outer thigh raises with different arm positions and a bend extend raise before a deep hip and hamstring stretch. Then a quad stretch, dynamic hamstring stretch with upper body twist and frog stretch. Next a lower back combination using the band. Then a short c-curve abs segment. Finish with a lengthening stretch.
Body Weight Basics Stretch Sculpt 32 mins - you will see standing and mat exercises that will challenge your balance and lengthen your muscles. There are unique combinations that are easy to follow but tough to do. There will be easier modifications shown throughout, so make sure you choose your level. The exercises include lots of lunges, squats, leg raises, a push up combination, leg extensions and a lengthening stretch to finish. To intensify this workout you can add light dumbbells or ankle weights.
Resistance Stretching Sculpt 43 mins - you will start with a standing section of squats to releve going from more shallow to really deep, then add knee taps. Next stay in a deep squat and do in and out knees and turn out fold overs. Then a kneeling oblique series with one leg extended and all different angled upper body crunches. Move into some deep stretches before doing the other side. Next a plank squat series with knee kisses. A deep lower body stretch sequence, then dolphin and down dog push ups. A staggered down dog to push up to cobra series. Next child's pose hip circles, then a straddle series with oblique engagement. Some deep glute stretches, then a plank walk and hip dip series. Finally a standing warrior lunge stretch series and a lying quad stretch.
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