This 3-day bodyweight routine targets full-body flexibility and balance, with each session lasting 30-40 minutes. Perform 3-4 rounds per circuit, holding poses for 20-30 seconds per side or doing 8-12 reps. Rest 30-60 seconds between exercises. Breathe deeply—inhale to lengthen, exhale to deepen. Modify as needed and stay consistent!
Day 1: Upper Body & Core Focus (35 minutes)
Warm-up (5 minutes)
- March in place with arm circles (forward 30 sec, backward 30 sec).
- 10 cat-cow stretches on all fours to loosen spine.
Main Circuit (25 minutes, 3-4 rounds)
- Downward Dog to Plank Flow: Start in downward dog (inverted V, heels toward floor). Flow to high plank, hold 5 breaths, return to down dog. 8-10 flows. (Builds shoulder stability, stretches hamstrings)
- Thread the Needle Twist: From all fours, slide one arm under opposite armpit, lower shoulder to floor. Hold 20-30 sec/side. (Opens chest, improves spinal mobility)
- Warrior II with Side Bend: Wide stance, front knee bent, arms extended. Bend sideways over front leg, one arm overhead. Hold 20-30 sec/side. (Strengthens core, stretches sides)
- Dolphin Pose Hold: From forearms, lift hips into inverted V. Hold 20-30 sec. (Targets shoulders and core for posture)
Cool-down (5 minutes)
- Seated forward fold (legs extended, reach for toes).
- Child’s pose to release tension.
Day 2: Lower Body & Hips Focus (30 minutes)
Warm-up (5 minutes)
- 10 bodyweight squats with hip circle at top (rotate hips clockwise, then counterclockwise).
Main Circuit (20 minutes, 3-4 rounds)
- Single-Leg Romanian Deadlift: Stand on one leg, hinge at hips, extend other leg back, keep back flat. 8-12 reps/side. (Challenges balance, stretches hamstrings)
- Low Lunge with Twist: Lunge, drop back knee, twist torso toward front leg, elbow outside knee. Hold 20-30 sec/side. (Opens hips, improves thoracic rotation)
- Tree Pose Variation: Stand on one leg, other foot on inner thigh, arms overhead. Close eyes for 10 sec for challenge. Hold 20-30 sec/side. (Builds ankle stability)
- Figure-Four Stretch on Back: Lie down, cross one ankle over opposite knee, pull thigh to chest. Hold 20-30 sec/side. (Targets glutes, hips)
Cool-down (5 minutes)
- Butterfly stretch (soles together, knees out).
- Standing quad stretch to ease lower body.
Day 3: Full Body Integration (40 minutes)
Warm-up (5 minutes)
- Sun salutations: Stand, fold forward, step to plank, up to cobra, down to downward dog. Repeat 4-5 times.
Main Circuit (30 minutes, 3-4 rounds)
- Warrior III Pose: Hinge forward on one leg, extend arms and opposite leg into T shape. Hold 20-30 sec/side. (Engages full body, stretches hamstrings)
- Seated Spinal Twist: Sit, bend one knee over other, twist torso opposite way. Hold 20-30 sec/side. (Integrates core, back, hips)
- Side Plank with Leg Lift: From side plank (forearm down), lift top leg 8-12 times/side. (Builds obliques, shoulder balance)
- Bridge Pose with March: Lie on back, lift hips, alternate lifting one knee to chest 8-12 times/side. (Stretches chest, challenges glutes/core)
- Standing Forward Fold with Shoulder Opener: Fold forward, interlace hands behind back, lift arms overhead. Hold 20-30 sec. (Releases posterior chain, shoulders)
Cool-down (5 minutes)
- Corpse pose (lie flat, relax, deep breathing).
Do this routine on 3 non-consecutive days per week. Track progress (e.g., pose hold times) and modify as needed. Stay consistent for improved flexibility and balance!