Intermediate · 5 min 30 sec
After Gym
A full-body cooldown for your thighs, calves, shoulders and hips.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Standing quad
Standing · Focus: thighs, hip flexors.
- 02
60sLeaning calf
Standing · Focus: calves, ankles.
- 03
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 04
60sOverhead tricep standing
Standing · Focus: triceps, shoulders.
- 05
60sLunge
Floor · Focus: hip flexors, thighs.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Step by step
How to do the routine.
Step 1 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 2 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 3 · 60 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 4 · 60 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 5 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 6 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Keep moving
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