Overview: This bodyweight-only routine targets full-body flexibility and balance over four days, with each session lasting 30-40 minutes. Includes warm-up (5 min), main exercises (20-25 min, 3-4 sets, 30-60 sec rest), and cool-down (5-10 min). Focus on form, breathe deeply, and modify as needed. Rest 1-2 days between cycles.
Tip: Use a wall for balance if needed, and track progress by noting steadier balances or longer holds each week!
Day 1: Upper Body Focus (Shoulders, Arms, and Back)
Total Time: ~35 minutes
Warm-Up (5 min)
- Arm swings
- Shoulder rolls
- Neck tilts
Main Exercises (3-4 sets each)
- Push-Up to Downward Dog (8-10 reps): From plank, perform a push-up, then lift hips into downward dog for shoulder stretch. Builds arm strength and back flexibility.
- Single-Arm Balance Reach (10 reaches/side): On all fours, extend one arm forward, opposite leg back. Hold 5 sec. Improves shoulder stability and balance.
- Warrior II Pose Flow (20-30 sec/side): Step into lunge, arms extended, gaze over front hand. Flow side to side for upper body openness.
Cool-Down (5-10 min)
- Child’s pose
- Thread-the-needle stretch
- Overhead arm reaches
Day 2: Lower Body Focus (Legs, Hips, and Ankles)
Total Time: ~35 minutes
Warm-Up (5 min)
- High knees
- Leg swings
- Ankle circles
Main Exercises (3-4 sets each)
- Single-Leg Squat to Stand (8-10 reps/leg): Lower into squat on one leg (use chair for support if needed), then stand. Targets quads, glutes, and ankle balance.
- Lunge with Twist (10 reps/side): Step into lunge, twist torso toward front leg. Enhances hip flexibility and rotational balance.
- Tree Pose Hold (20-30 sec/side): Stand on one leg, other foot on inner thigh, arms overhead. Builds leg stability and focus.
Cool-Down (5-10 min)
- Seated forward fold
- Butterfly stretch
- Quad pulls
Day 3: Core Focus (Abs, Obliques, and Spine)
Total Time: ~35 minutes
Warm-Up (5 min)
- Torso twists
- Cat-cow poses on all fours
Main Exercises (3-4 sets each)
- Plank with Knee to Elbow (10 reps/side): In high plank, bring knee to opposite elbow. Builds core strength and oblique flexibility.
- Boat Pose to Low Boat (Hold 20-30 sec, pulse 10 times): Sit with legs lifted, arms forward; lower halfway. Strengthens abs and lower back mobility.
- Side Plank Dips (8-10 dips/side): In side plank, dip hip toward floor and lift. Enhances obliques and lateral stability.
Cool-Down (5-10 min)
- Cobra stretch
- Seated spinal twist
- Supine knee-to-chest hugs
Day 4: Full-Body Integration
Total Time: ~35 minutes
Warm-Up (5 min)
- Full-body circles (arms, hips, ankles)
- Jumping jacks (modified to steps)
Main Exercises (3-4 sets each)
- Sun Salutation Flow (5-8 rounds): Cycle through mountain pose, forward fold, plank, upward dog, downward dog. Boosts full-body flexibility.
- Single-Leg Deadlift to Warrior III (8 reps/side): Hinge forward on one leg, extend back leg; flow to warrior III. Targets hamstrings, back, and balance.
- Crow Pose Prep Holds (Hold 10-20 sec, 3 attempts): Squat, hands on floor, knees on elbows—lift feet if possible. Builds arm balance and core.
Cool-Down (5-10 min)
- Full-body scan: Lie down, tense and release each muscle group
- Deep breathing
Keep it up! Hydrate, listen to your body, and modify as needed. You’re building a stronger, more flexible you!