Day 6 - 21 Day Workout

With your warm up over, you should now be ready for your workout.

This is a beginner post workout stretch.

It's important after your workout to always stretch your muscles.

Let's start by stretching out the wrists and the calves at the same time.

You’ll love those combo exercises.

Sit back, pull your toe forward and then hold on to one hand and pull your wrist back.

A lot of the exercises that we do such as plank and push up really involve the wrists and so it's really important that after every workout you take time to stretch those muscles.

Remember to pull the toe towards the shin so that you feel that stretch in the calf.

Now push yourself forward coming up onto your toes and pull your wrist gently towards you.

Stay up on the toes, really feeling that stretch in your calf muscles.

Hold each stretch for 10 to 15 seconds, and then switch sides.

What you do on one side you must always do on the other to stay balanced.

You should really start to feel that stretch in the back of your leg, in your hamstring a little.

And then gently rock forward going back up onto your toes, stretching your wrist in the opposite direction this time.

It's great to spend a few minutes after every workout doing a cool down.

It helps to get your mind ready for the rest of your day.

Now bring your feet together, and take one arm across your body to stretch out your shoulders and your back.

Make sure that you hold above your elbow joint. You never want to push on your joints.

It’s like holding onto your biceps, and stretching one arm across the body.

You should really feel that stretch down the back of your shoulder.

A lot of people have a tendency to shrug their shoulders up, but don't.

Pull your shoulders down, extending your neck.

Feel that stretch.

What you do on one side, you always do on the other.

Open up, and then cross over to the other side.

It always feels good to stretch after a workout.

Another muscle that's used a lot with all our planks and pushups is the triceps.

Take one arm over the back of your head, holding just above the elbow.

You want to try and extend the hand down the back.

Use the top hand to gently push down.

What you want to be aware of for this exercise is that you're keeping your chest lifted and that your hand is not pushing your neck forward.

You want to be looking up in front.

Open up wide and then repeat on the other side.

If you're not very flexible in your shoulders, just work with it one day at a time, a few seconds at a time.

This is a great stretch to do while you're sitting at your desk too.

Now we're going to take it to the floor and stretch out the lower body.

Sit down first and then slowly roll out back.

You want to have one leg straight, and bend one knee, holding just below the knee.

Pull your knee into your chest and just hold right there.

This is great for stretching out the hips.

You should feel this stretch through your hips and through your hamstring.

And if you pull in tight, you can feel a stretch in your upper back too.

Slowly release.

Put one foot down, and then lift up the other and hug it as tight to your chest as you can, keeping your toe flexed.

Enjoy that stretch and feel it in your inner thigh.

Next roll over onto your side, you're now going to stretch your quad muscles.

Get comfortable, hold onto your foot, and gently pull back.

You should feel this stretch right down the front of your quad.

Feel the front of your legs stretching out, especially if you've been doing squats.

And then, turn over onto your other side, and do that quad stretch on the other side.

Really feel that stretch down the front of the thigh.

If you want to deepen the stretch, push your foot into your hand and that will deepen the stretch.

It's really important after every workout that you spend some time working on your flexibility with a cool down stretch.