Intermediate 5-Day Flexibility and Balance Workout

General Guidelines

• Warm-up (5 minutes): Perform each day’s warm-up to prepare joints and muscles.
• Main Workout: Complete 2–3 rounds of the circuit, with 15–30 seconds rest between exercises.
• Cool-down (5 minutes): End with stretches to enhance flexibility.
• Equipment: None required; a yoga mat is optional.
• Intensity: Adjust reps or hold times for your fitness level. Focus on controlled movements.
• Rest: Take 1–2 rest days (e.g., Saturday/Sunday) or spread them during the week.

Day 1: Lower Body Focus (Balance & Hip Mobility)

Duration: 30–35 minutes

Warm-up (5 min)

• High knees: 30 sec
• Butt kicks: 30 sec
• Leg swings (front-to-back, each leg): 10 reps
• Hip circles (both directions): 10 reps
• Cat-cow stretch: 5 breaths

Main Workout (20–25 min, 2–3 rounds)

1. Single-Leg Balance Hold (Balance): Stand on one leg, knee slightly bent, other leg lifted to knee height. Hold 20–30 sec/side.
2. Bodyweight Squat with Side Leg Lift (Strength/Flexibility): Squat, then lift one leg to the side as you stand. 10–12 reps/side.
3. Lunge to Warrior III (Balance/Mobility): Lunge, then hinge to Warrior III (single-leg balance, arms forward). 8–10 reps/side.
4. Glute Bridge with Leg Extension (Strength/Balance): Perform glute bridge, extend one leg, hold 2 sec. 10–12 reps/side.
5. Seated Forward Fold (Dynamic) (Flexibility): Sit, legs extended, hinge at hips, hold 5 sec. 10 reps.

Cool-down (5 min)

• Hamstring stretch (seated, one leg extended): 30 sec/side
• Butterfly stretch: 30 sec
• Quad stretch (standing): 30 sec/side
• Child’s pose: 1 min

Day 2: Upper Body & Core Focus (Stability & Shoulder Mobility)

Duration: 30–35 minutes

Warm-up (5 min)

• Arm circles (forward/backward): 30 sec each
• Shoulder rolls: 10 reps
• Cat-cow stretch: 5 breaths
• Thread-the-needle: 5 reps/side
• Jumping jacks: 30 sec

Main Workout (20–25 min, 2–3 rounds)

1. Plank with Shoulder Tap (Balance/Core): High plank, tap opposite shoulder. 12–15 taps/side.
2. Push-Up to Downward Dog (Strength/Flexibility): Push-up, then push hips to downward dog, hold 2 sec. 8–12 reps.
3. Side Plank with Hip Dip (Balance/Core): Side plank, dip hips toward floor, lift. 10–12 reps/side.
4. Inchworm with Reach (Mobility/Balance): Walk to plank, lift one arm to sky, hold 2 sec. 6–8 reps/side.
5. Superman Hold (Strength/Flexibility): Lie face down, lift arms/legs, hold 15–20 sec. 3–4 holds.

Cool-down (5 min)

• Chest opener (clasp hands behind back, lift): 30 sec
• Triceps stretch (arm overhead): 30 sec/side
• Cross-body arm stretch: 30 sec/side
• Seated spinal twist: 30 sec/side

Day 3: Dynamic Balance & Full-Body Flow

Duration: 35–40 minutes

Warm-up (5 min)

• Walking lunges with torso twist: 10 steps
• Ankle circles: 10 reps/side
• Side-to-side step with arm swings: 30 sec
• Standing forward fold (dynamic): 5 reps, hold 5 sec
• World’s greatest stretch (lunge with twist): 5 reps/side

Main Workout (25–30 min, 2–3 rounds)

1. Tree Pose to Knee Raise (Balance): Hold tree pose 15 sec, then 10 knee raises/same leg. Switch sides.
2. Skater Jumps (Balance/Strength): Leap side-to-side, land on one leg, hold briefly. 12–15 reps/side.
3. Flow: Squat to Plank to Cobra (Mobility/Strength): Squat, jump to plank, lower to cobra, return. 8–10 reps.
4. Single-Leg Deadlift Reach (Balance/Flexibility): Hinge at hips, extend one leg back, reach floor. 10–12 reps/side.
5. Dynamic Pigeon Stretch (Flexibility): Low lunge to pigeon pose, hold 5 sec, return. 6–8 reps/side.

Cool-down (5 min)

• Figure-four stretch (lying down): 30 sec/side
• Seated forward fold: 1 min
• Spinal twist (lying down): 30 sec/side
• Deep breathing in corpse pose: 1 min

Day 4: Core & Spinal Mobility

Duration: 30–35 minutes

Warm-up (5 min)

• Cat-cow stretch: 10 reps
• Bird-dog (extend opposite arm/leg): 5 reps/side
• Hip circles: 10 reps/direction
• Torso twists (standing): 10 reps/side
• March in place with high knees: 30 sec

Main Workout (20–25 min, 2–3 rounds)

1. Dead Bug (Core/Balance): Lie on back, extend opposite arm/leg, return. 12–15 reps/side.
2. Bicycle Crunch with Pause (Core/Flexibility): Slow bicycle crunch, pause at twist 2 sec. 10–12 reps/side.
3. Plank to Pike (Core/Mobility): Plank to pike (downward dog-like), return. 10–12 reps.
4. Seated Side Bend (Flexibility/Balance): Sit cross-legged, reach one arm overhead, hold 5 sec. 8–10 reps/side.
5. Bridge with Knee Hug (Core/Mobility): Glute bridge, hug one knee at top. 10–12 reps/side.

Cool-down (5 min)

• Child’s pose with side stretch: 30 sec/side
• Seated spinal twist: 30 sec/side
• Hamstring stretch (one leg extended): 30 sec/side
• Deep breathing: 1 min

Day 5: Full-Body Balance & Flexibility Finisher

Duration: 35–40 minutes

Warm-up (5 min)

• Arm swings (side-to-side): 30 sec
• Leg swings (side-to-side): 10 reps/side
• Dynamic lunge with reach: 5 reps/side
• Standing forward fold (walk hands side-to-side): 5 reps
• Jumping jacks: 30 sec

Main Workout (25–30 min, 2–3 rounds)

1. Single-Leg Balance with Arm Reach (Balance): Stand on one leg, reach arms forward/up/back. 20–30 sec/side.
2. Cossack Squat (Flexibility/Strength): Shift weight side-to-side in lateral lunge. 10–12 reps/side.
3. Plank to Lunge Flow (Balance/Mobility): Plank, step to lunge, reach arms up, return. 8–10 reps/side.
4. Star Balance (Balance/Strength): Single-leg stance, extend arms/leg to “star,” hold 5 sec. 6–8 reps/side.
5. Dynamic Hamstring Stretch (Flexibility): Standing, swing one leg forward, reach opposite hand to toe. 10 reps/side.

Cool-down (5 min)

• Standing quad stretch: 30 sec/side
• Side lunge stretch: 30 sec/side
• Seated forward fold: 1 min
• Neck rolls: 5 reps/direction
• Deep breathing: 1 min