Beginner 3-Day Flexibility and Balance Workout

Warm-Up (5 min)

• Marching in Place with Arm Circles (1 min): March knees to hip height, swing arms in forward circles (30 sec), then reverse.
• Torso Twists (1 min): Feet shoulder-width, twist upper body side to side, arms swing naturally.
• Ankle Rolls (1 min): Lift one foot, rotate ankle 5x each direction, switch sides.
• Dynamic Hamstring Stretch (1 min): Step into shallow lunge, straighten front leg, hinge at hips, alternate for 8 steps.
• Cat-Cow Flow (1 min): On all fours, alternate arching (cow) and rounding (cat) back, sync with breath.

Main Workout (20 min)

Perform 2–3 circuits, rest 1 min between circuits.

1. Single-Leg Balance Hold (30 sec/side): Stand on one leg, other knee bent at 90°, gaze fixed, switch sides.
2. Bodyweight Squats with Arm Reach (12–15 reps): Squat, knees behind toes, reach arms forward, stand tall.
3. Side Leg Lifts (10–12 reps/side): Lift one leg to side, toes forward, lower with control (use wall if needed).
4. Bird Dog (8–10 reps/side): On all fours, extend opposite arm/leg, hold 2 sec, keep hips level.
5. Glute Bridge (12–15 reps): Lie on back, knees bent, lift hips to straight line, squeeze glutes, lower slowly.

Cool-Down (5–10 min)

Hold each stretch for 20–30 sec.

• Seated Hamstring Stretch: One leg extended, other bent, reach toward toes, switch sides.
• Butterfly Stretch: Soles together, knees out, gently press knees down.
• Child’s Pose: Kneel, sit on heels, stretch arms forward, forehead to ground.
• Standing Quad Stretch: Pull one foot to glutes, hold ankle, keep knees together, switch sides.

Warm-Up (5 min)

• Arm Swings (1 min): Swing arms forward and back, increase range gradually.
• Shoulder Rolls (1 min): Roll shoulders forward 5x, then backward 5x, then alternate.
• Wrist Circles (1 min): Rotate wrists 5x each direction, fingers interlaced.
• Dynamic Chest Opener (1 min): Step into lunge, open arms wide, alternate for 8 steps.
• Inchworm to Plank (1 min): Hinge at hips, walk hands to plank, hold 2 sec, walk back, repeat 4–6x.

Main Workout (20 min)

Perform 2–3 circuits, rest 1 min between circuits.

1. Wall Push-Up with Single-Leg Balance (10–12 reps): Hands on wall, lift one leg, push-up, switch legs halfway.
2. Standing Arm Circles with Heel Lift (30 sec/direction): Arms extended, small circles, lift heels, reverse direction.
3. Plank with Shoulder Taps (8–10 taps/side): Forearm plank, tap opposite shoulder, keep hips stable.
4. Superman Hold (10–12 reps): Face down, lift arms/chest/legs, hold 2 sec, lower slowly.
5. Side Plank Hold (20–30 sec/side): Forearm, stack feet, lift hips (modify by staggering feet or dropping knee).

Cool-Down (5–10 min)

Hold each stretch for 20–30 sec.

• Doorway Chest Stretch: Arms on doorway, step forward to stretch chest.
• Triceps Stretch: Arm overhead, bend elbow, pull with other hand, switch sides.
• Thread-the-Needle: Thread arm under body, rest shoulder on ground, switch sides.
• Cross-Body Arm Stretch: Pull arm across chest, hold with opposite hand, switch sides.

Warm-Up (5 min)

• High Knees (1 min): March with high knees, pump arms, moderate pace.
• Hip Circles (1 min): Hands on hips, circle hips 5x each direction.
• Lateral Steps with Arm Reach (1 min): Step side to side, reach arms overhead.
• Dynamic Calf Stretch (1 min): Step back into lunge, press heel down, alternate for 8 steps.
• Spinal Rolls (1 min): Roll down vertebra by vertebra, roll back up, repeat 3–4x.

Main Workout (25 min)

Perform 2–3 circuits, rest 1 min between circuits.

1. Tree Pose (30 sec/side): One foot on inner thigh/calf (not knee), hands at heart/overhead, switch sides.
2. Lunge with Torso Twist (8–10 reps/side): Lunge, twist torso toward front leg, alternate sides.
3. Standing Bicycle Crunch (12–15 reps/side): Elbow to opposite knee, alternate slowly.
4. Single-Leg Deadlift Reach (8–10 reps/side): Hinge at hips, extend leg back, reach floor, use wall if needed.
5. Squat to Calf Raise (12–15 reps): Squat, stand, rise onto toes, lower heels.
6. Mountain Climbers in Plank (20–30 sec): High plank, drive knees to chest alternately, hips steady.

Cool-Down (5–10 min)

Hold each stretch for 20–30 sec.

• Standing Forward Fold: Hinge at hips, reach toward floor/shins, relax head.
• Lunge Hip Flexor Stretch: Low lunge, push hips forward, back leg straight, switch sides.
• Seated Spinal Twist: Cross-legged, twist torso, hand on opposite knee, switch sides.
• Full Body Stretch: Lie on back, extend arms/legs, lengthen body.