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gf11 Strength, Balance & Flexibility | Body-weight Circuit Workout
Welcome to my strength, balance & flexibility workout which is a great workout for beginners, seniors or any level. All of the moves in this workout are basic exercises and so I did not create any specific demos to accommodate this workout. So grab a chair if you need one, and just dive right into the 11-minute workout.
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Equipment
Before You Begin
After a 1-minute warm up, this workout is broken into three segments and all are done standing. If you need a chair to support your workout, grab one. Feel free to incorporate weights into the strength portion if you’re up for it.
Full 11-minute Workout Video:
Workout Breakdown:
PART 1: Strength (3 minutes)
Perform each exercise for 30 seconds for two rounds.
Lower Body: Side Step Squats
Begin standing with feet together. Step out to the side with one foot and bend both knees into a squat. Bring that leg back in and return to the starting position.
Upper Body: Pushups
Beginners should perform pushups against a wall, counter or chair from a standing position. Make sure to keep the head, neck, back, hips, knees and heels in perfect alignment during the pushup. Lower the body as far as possible by bending the elbows then return to the starting position.
Core: Wood choppers
Clasp the hands together and raise the arms over one shoulder. In a fast, powerful motion, pull the arms down on a diagonal to the opposite hip. Return the arms to the starting position. For an extra challenge, stand in split stance, with one leg in front of the other. Perform reps on both sides.
PART 2: Balance (3 minutes)
Perform each exercise for 30 seconds for two rounds.
Single Leg Balance
Lift one leg a few inches off the floor to stand on one leg. Lift arms to the ceiling and look up. Repeat on other side in round two.
Rock The Boat
Stand with feet apart and knees bent. Make sure knees are behind toes in the squat. Shift weight to one side and lift the opposite leg for a second. Repeat side to side.
Skater Lunges
Step out wide to the side with one leg into a squat and move the opposite leg straight behind the squatted leg. Repeat on opposite side. If possible lift back leg off the ground with each rep.
PART 3: Flexibility (3 minutes)
Follow the video to stretch most major muscle groups in a standing position. Static stretches are held for 15-20 seconds each. Stretching can be uncomfortable but should never be painful.
