5-MINUTE COOLDOWN & STRETCH to close out YOUR WORKOUT

Cool-down is the last of the 3 necessary components of an exercise session. During the approximately 5 to 10 minutes of the cooldown, you gradually decrease the intensity of the workout. A cool-down will allow your body to safely come back to the normal pace of work by removing the metabolic waste from your muscles (1.). Today I will introduce a 5-minute cooldown & stretch to close out your workout safely. Make sure you hold each stretching position for 30 seconds.

Since I am an ACE Certified Professional your safety is extremely important to me. If you have or have had any health issues, operations, or injuries, it is important to consult with your doctor and make sure all of these workouts are safe for you to do.

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QUADRICEPS STRETCH IN PRONE

The 5-minute cooldown & stretch will start with the quadriceps stretch.

Lie on the mat in a prone position with your arms next to your body. Grab your foot with your hand from the same side and bring your heel as close to your butt as you can. After a 30-second hold repeats the same on the other side.

This exercise stretches the front part of your thighs.

CHILD POSE

This great yoga routine will stretch your lower back after exercising. If you keep your hands in front of your head you will feel a deeper stretch.

CALF STRETCH

Calves are often underestimated when it comes to stretching. However, your calves are actually more active during a bodyweight fitness workout than you might think.

A squat for instance will activate your lower leg as well. And if you are not focusing on stretching your calves, you will have a harder time to present a squat in the right way without damaging your lower back.

So bottom line: it is important to stretch your calves.

The way how I like doing it is from a dog position.

Your fingertips are on the ground. The front leg is bent. The other one is extended. This way you will stretch your calf on the other side.

Hold the pose for 30 seconds on each side.

SEATED STRETCH WITH BENT LEG

Sit on the ground.
The lower leg is bent in front of you.
The upper leg is bent over the lower leg.
Place your elbow from the opposite side on your upper knee and twist to the opposite hand.

Keep your shoulders and your chest open. Your chin is away from your neck.

HAMSTRINGS STRETCH IN LONG SITTING

Sit with one leg extended and keep your back straight.
The other leg is bent while keeping your feet by the extended thigh.
Reach toward your ankle and try to reach your toes.

Make sure you keep your neck and back straight. You should feel the stretch in the back of your thigh.

SIDE BEND

Side bend is a great routine to stretch your abdominal muscles, especially on the side. One hand is placed on the side next to your body and with the other hand reach towards this side. Feel the stretch on the side of the abdominals.

Hold this pose for 30 seconds on each side.

INNER THIGHS STRETCH

Keeping the sole of your feet together try to press your knees to the mat as much as you can. You should feel the stretch in your inner thighs.

Make sure you keep a straight back.

FRONT SHOULDER STRETCH

Sit with a tall spine and tilt your head toward your shoulder.
Bring one arm across the chest and keep it extended.
Place your other hand on your elbow on the extended arm and try to press it as close to your chest as you can.
Then swiftly do it on the other side.

CHEST STRETCH

In seated position interlace your fingers behind your butt. Keep your back straight and the chin away from your neck.

UPPERBACK STRETCH

Keep your feet together by grabbing them with your hand. Bend your head forward in a downward position. You should feel the stretch in your upper back.

This was the 5-minute cooldown & stretch I recommend you doing routines after your HIIT or strength workout.

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Enjoy your workout,

Eszter

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