Fitness Guide 38-41
Fitness Guide 38-41
Fitness Guide 38-41
Eight-week flexibility plan This soothing stretching and flexing plan is great for building suppleness,
improving posture and reducing your stress levels. For all-round fitness,
intersperse your flexibility sessions with regular cardio workouts
WEEK ONE
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
5-10 mins of 5-10 mins 20 min walk 20 mins 5-10 mins of 20 min walk 3 reps of the 10 mins of 20 min walk 10 mins of 20 mins 10 mins of chair 25 min walk
pelvic tilt, of knee float, of silent chair pose and plank (hold parallel lunge, knee float, of silent pose, pelvic
WEEK TWO
pelvic bridge lazy angel and relaxation child’s pose for 10 secs) pelvic tilt lazy angel and relaxation; bridge and
and knee float downward dog and stretching and pelvic downward dog 2 x 1 min of parallel lunge
bridge child’s pose
Day 7
3 reps of the plank
(hold for 15 secs)
WEEK THREE
Day 1
3 reps of pelvic tilt, pelvic
bridge, knee float and lazy
angel; 1 min of child’s pose
Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2
4 reps of chair 30 min walk 8 reps of pelvic 20 mins 30 min walk 8 reps of pelvic 3 reps of the 25 min walk 3 reps of knee 20 mins of 3 reps of 25 min walk
pose (hold tilt; 3 reps of of silent tilt; 3 reps of plank (hold float, downward silent relaxation; downward
WEEK FOUR
for 20 secs), pelvic bridge relaxation; pelvic bridge for 20 secs) dog and chair 5 reps of pelvic dog, parallel
knee float, (hold for 30 6 reps of pelvic (hold for 30 pose; 1 min tilt; 90 secs of lunge and chair
downward secs); 4 reps tilt; 2 mins of secs); 4 reps of child’s pose child’s pose pose; 1 min
dog (hold for of knee float, child’s pose of knee float, of child’s pose
Day 7
3 reps of the plank
(hold for 30 secs)
40 | Get fit for free Flexibility | 41
Day 1
AM: 10 mins pelvic tilt, knee
float, child’s pose. PM: 8 reps Day 3
pelvic tilt; 4 reps bridge (50 30 mins of silent relaxation;
secs), knee float, lazy angel; 8 reps of pelvic tilt; 2 x 1 min
3 reps parallel lunge (40 secs); of child’s pose
90 secs of child’s pose