Beginner Difficulty with Low Impact Modifications Provided
beginner workout

Use this full body dynamic stretching routine before you workout or just as a standalone routine to get you up and moving. This is a great routine to improve mobility and get the blood flowing if you’ve been sedentary for a while. There’s no equipment required for this routine.

Dynamic Stretching Routine

Twisting Reverse Lunge
Vinyasa Flow
Fire Hydrant Circles
Lying Straight Leg Crossovers
Page Turns
Multi-planar Lunge

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our dynamic stretching routine use this routine either as a warm-up or a way to get you moving in the morning or after a long period of inactivity there is absolutely no equipment required for today’s stretching routine so let’s get moving we’re going to do either a reaching reverse lunge or you’re reaching split squat so I’m gonna start with my feet together I’m going to step back and reach the opposite side where client is just going to go ahead and start in that split squat position and she’s going to drop her back knee you decide which variation is right for you on this one but either way drop that back knee until it gets to about a 90 degree angle and reach up into the opposite side this is a great one to stretch out those quads hip flexors shoulders as well as your core and back all getting some mobility work on this one make sure to breathe and again we’re moving at a nice slow controlled pace not a rush on this one go through that full stretch and as you get into it you’ll probably start to notice your mobility will improve as you go through it nice let’s hit this side for five more seconds and three two one zero okay opposite side now everything else is the same just opposite side right into it and try to keep your balance there we go alright not about being perfect this is about putting in the work getting a little bit better everyday feel that nice big stretch and it’s okay if your back knee hits the ground but we don’t want that back knee to bounce off the ground and if you can’t quite get far enough down for to get the both knees at a 90 that’s alright do the best you can and as you go through and perform this move you’ll be able to get further and further down nice again continuing to breathe as you work through this dynamic stretching movement set this one four five four three two one zero okay we’re going to move to the floor for the next one gonna do a little yoga flow of vinyasa flow so we’re going to start this one in a downward dog position so I want you to pull those hips back relax the shoulders dry those hips backwards into a downward dog that’s stretching your back side as it’s pulling back like somebody’s pulling back on your hips now I want you to move forward into a high plank position don’t move your hands now keeping your elbows in drop down and then we’re going to push up into an upward facing dog hold breathe driving those hips down and now let’s come back to the downward facing dog so that was one time through all right and if you want you kind of walk those legs out a little bit you see Claudio’s naturally doing it just get a little extra stretch alright now let’s go back into that high plank and drop down elbows are in and press up for that stretch into the upward facing dog good breathe on this one and let’s go back downward facing dog keep feeling that stretch on every position being sure to breathe nice big deep breaths and back forward high plank drop down elbows are in press up if you need to on that press up you can put your knees to you can come down on your knees if you need to for the press and back into downward dog alright we’re going to go one more time through guys and forward into high plank elbows are in as we lower ourselves and again if you need so you can drop to your knees as you press up then come back up onto your feet and back excellent okay we can go ahead stay down on the ground for the next we’re going to move into a fire hydrant soak a fire hydrant circle I should say so we’re going to be on all fours for this one hands and knees so let’s go in with your right leg bring your right leg out to the side right hip and knee out to the side kick back and then return so that’s one revolution hip up kick back with the heel circle and back just go ahead and move at your own pace on this one don’t feel the need to count reps just feel that hip loosening up as you get through this take it through that full range of motion trying your best to keep those hips shoulders and back Square to the ground you don’t want to turn your whole body on this one the again we’ll hit both sides for equal amount of time breathe focus on that breathing full range of motion all the way up to the side kick all the way back and forward so this one four five four three two one zero opposite side now same move right into it hip out to the side fire hydrant kick back full extension and return it’s a great one to loosen up those hips as well as get those glutes firing and we spend so much time sitting down in our day to day life those hips get so tight and this is a great one to reverse that effect you may feel a few pop in your hip and that’s totally okay just whirl our well yes it is normal nothing to be scared about especially if it’s not associated with any specific pain along the way but again those hips get tight from this use and this is going to loosen them up restore them to their rightful flexibility and mobility and as you get through this one hopefully you start to feel that mobility improve rep by Rep excellent job on this one keep it going here four five four three two one zero excellent like that one coach all right me too I like it too okay let’s go ahead and lie down flat on our backs and we’re going to do a lying leg crossover neck so legs are out straight in front of us it’s going to bring up your right leg keep your leg nice and straight as it comes up and let’s let that leg fall down to the side now you might not have quite as good flexibility as we do or you might have better if you can allow that leg to go all the way down the ground feel free to do so if it’s right here and that’s all you have that’s alright as well but try your best to keep your shoulders on the ground on this one so you don’t want to roll with that leg but again keep them both shoulders on the ground feel that nice stretch and now let’s come back and return want you to go through this range of motion repeat excellent full range of motion all the way back ice and control feel those ABS engaging to move that leg as well as well as that hip good nice and control you want that leg flopping on the ground on this one let’s hit this one four five four three two one zero all right same move opposite leg now okay opposite leg so we’re going to come straight up bring across so first we’re going to hit that static hold and stretch breathe again try and keep both shoulder blades on the ground on this one keep that leg nice and straight should feel a stretch maybe especially back to that hamstring hip and glute maybe a little calf okay now let’s go through that dynamic range of movement nice and controlled rep by Rep again forcing yourself to keep that leg nice and straight I know it’s hard and a little more flexible with every movement we’re going to a nice slow controlled pace you got it let’s hit this one four five four three two one and zero excellent work alright next we’re going to do what’s called a page-turner so we’re going to lie on our sides completely both our arms on the sides our knees clasp together and we’re going to open up one side arm and at the same time we’re going to look in opposite direction so it’s page-turner hope I need a little more room here that’s what you get with a six to wingspan all right so you know open up like we’re opening a book and close so again this inside shoulder and arm stays on the ground and I’m going to look back as the shoulders open up that’s a full range of motion all the way forward all the way back and I wouldn’t recommend doing this one so close to a wall like I am but hey that’s okay works he has to work with the space we have of course and this one’s great for that thoracic spine mobility which is that mid-back it will shoulder mobility in there as well and let’s switch sides in five four three two one zero all right so we’re going to go ahead and flip over just to hit that opposite side next again hands are together knees are together and let’s go ahead and open up and looking over that shoulder excellent again all of these moves are performed to a nice controlled pace no rush on this one improving that mobility rep by Rep little better I actually went to work get another great one if you spend a lot of time sitting down and a great one to counteract any of those negative postural facts from so much time sitting down let’s go ahead and hit this one for 10 more seconds to get it through that full range of motion making sure not to hold your breath but we’re breathing throughout and 3 2 1 0 close the book alright so we’re going to do a multi-planar lunge next Noah didn’t make up a name on this one so to start we’re going to get into a high plank position so going to come up into a high plank position on both hands and feet and I’ll like you to bring your right foot up to outside of your right hand the best your hand now go ahead and take that same inside arm and we’re going to reach up and then I want you to reach through twist rotate and reach back up so we’re going to reach in and reach up nice and control get that back straight keep good posture core stays tight actually going through that full range of motion love this one because it just hits so many different body parts from your hips your groin hamstrings thoracic spine again shoulders all getting loosened up on this one let’s go and repeat this for 5 4 3 2 1 0 ok place that right hand down step back and then opposite leg steps up and right back into it so reaching up and then reaching through again not a race on this one just move at a pace that feels good to you you feel comfortable you feel the effects breathe think about that workout that you have coming up think about how you’re about ready to crush it wherever goals you may have for that workout now’s the time to focus on them get a little bit better every day within that work so we can achieve those goals that’s what it takes the only thing standing in between you and everything you want is that work that has to be put in you’re doing that right here just keep this one up four five four three two one zero nice job everybody you are officially ready for your workout if you’ve been working out with this for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoy the warm-up with us today we a this video a big thumbs up and please subscribe to our YouTube channel so you never miss a new warm-up or workout from Hospice make sure to check out has viscom or we have hundreds of free workouts free meal plans and our free complete fitness programs and if you’re on Facebook snapchat Instagram Twitter come find half-site and connect with us because we want to connect with you thank you so much for giving us the privilege of working with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout