Relax

Beginner Duration 34 minutes

Target Areas: Legs, Back

Equipment: Cardio Machine

Added By Marina Sidorina

Exercises

Set 1: 1 round

Basic Yogic Breath

1 minute

Chin to Chest Stretch

20 seconds

Clockwise Neck Rolls

20 seconds

Outward Wrist Circles

10 seconds

Inward Wrist Circles

10 seconds

Small Forward Arm Circles

20 seconds

Big Forward Arm Circles

20 seconds

Spinal Flex

20 seconds

Seated Side Stretch

30 seconds

Simple Seated Twist

30 seconds

Cat Cow

20 seconds

Bike Slowly

1 min 20 secs

Bike Slowly

50 seconds

Rolling Back Stretch

10 seconds

Basic Yogic Breath

4 minutes

❤️ Light (Zone 1)

Warm-Up Walk

45 seconds

Set 2: 15 rounds

❤️ Moderate (Zone 2)

Mountain Climbers

15 seconds

Squats

15 seconds

Set 3: 1 round

❤️ Light (Zone 1)

Cool-Down Walk

30 seconds

Set 4: 8 rounds

Standing Deep Breathing

2 seconds

Standing Back Bend

2 seconds

Standing Forward Bend

2 seconds

Chair Pose

2 seconds

Standing Forward Bend

2 seconds

Plank

2 seconds

Chaturanga

2 seconds

Cobra

2 seconds

Downward Facing Dog

2 seconds

Downward-Facing Dog with Left Leg Raise

2 seconds

Downward Facing Dog with Right Leg Raise

2 seconds

Right Lunge

2 seconds

Standing Forward Bend

2 seconds

Chair Pose

2 seconds

Standing Forward Bend

2 seconds

Standing Back Bend

2 seconds

Standing Deep Breathing

2 seconds

Standing Deep Breathing

2 seconds

Standing Back Bend

2 seconds

Standing Forward Bend

2 seconds

Chair Pose

2 seconds

Standing Forward Bend

2 seconds

Yoga Plank

2 seconds

Plank

2 seconds

Chaturanga

2 seconds

Cobra

2 seconds

Downward Facing Dog

2 seconds

Downward Facing Dog with Right Leg Raise

2 seconds

Downward-Facing Dog with Left Leg Raise

2 seconds

Left Lunge

2 seconds

Standing Forward Bend

2 seconds

Chair Pose

2 seconds

Standing Forward Bend

2 seconds

Standing Back Bend

2 seconds

Standing Deep Breathing

2 seconds

Set 5: 1 round

Plank

1 minute

Rest

10 seconds

Walking Lunges

1 minute

Rest

10 seconds

Set 6: 1 round

Seated Leg Stretch

2 minutes

Basic Yogic Breath

1 minute

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Top Choice for this Workout

NordicTrack Foldable Treadmill

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

NordicTrack Foldable Treadmill