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gf11 Full Body | Stretch & Strength Workout
Welcome to my body-weight stretch & strength workout – no dumbbells necessary! This workout is beginner friendly. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is made up of 10 unique strength & stretch sets. At the start of every minute, a new exercise begins with 30s body-weight reps followed by 30s static stretch of a major muscle group. The purpose of the workout is to gently strengthen and stretch all muscle groups.
Full 11-minute Workout Video:
Workout Breakdown:
Perform reps of each exercise for 30s then hold the static stretch for the remaining 30s. Start a new exercise and stretch at the top of each minute.
Lower Body (4 minutes)
Minute 1: Rep Squats; Hold Glute Static stretch (L & R, 15s each)
Minute 2: Rep Side Lunges LEFT; Hold Quad Static stretch (L & R, 15s each)
Minute 3: Rep Side Lunges RIGHT; Hold Quad Static stretch (L & R, 15s each)
Minute 4: Rep Good Mornings; Hold Low Back stretch
Core (3 minutes)
Minute 5: Rep Bicycles; Hold Oblique Static stretch (L & R, 15s each)
Minute 6: Rep Windshield Wipers; Hold Spinal Rotation Static stretch (L & R, 15s each)
Minute 7: Rep Kneeling Crunches; Hold Child’s Pose Static stretch
Upper Body (4 minutes)
Minute 8: Rep Pushups; Hold Tricep Static stretch (L & R, 15s each)
Minute 9: Rep Super Humans; Hold Chest Static stretch
Minute 10: Hold Plank; Hold Shoulder Static stretch (L & R, 15s each)
