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30 Day Challenge Week 2: Check in With Your Coaches

Restorative Bodyweight Workout Low Impact Exercises for Sore Muscles

24 Min • Total Body
  • View on YouTube
    • Training Type Low Impact, Stretching/Flexibility, Mobility
    • Equipment Mat, No Equipment
    • Membership Free

    Overview

    Nicole profile picture
    Nicole

    Is today a day you want to get moving but have a case of delayed onset muscle soreness (DOMS)? Or maybe you’re simply in the mood for some low-key and feel-good movement? This routine is the perfect way to accomplish either of those goals.



    For this workout, I was on a mission to create something that would be a nice treat to your body after a hard workout, or if you’re feeling stiff in general. One of the best ways to ease sore muscles is to move. Nothing strenuous, just simple movement to get your blood circulating. DOMS typically shows up 24-72 hours after a really tough workout, so it’s ideal to plan a recovery workout (like this) somewhere in that window. Don’t try to “muscle through” the pain of muscle soreness. It’s okay — in fact, it can be extremely beneficial — to take a step back.

    We’ll be pairing a gentle movement series to get the blood flowing with a lengthy deep stretch to loosen everything up. 

    To start, we’ll run through a series of 12 exercises for 50 seconds on, 10 seconds off. These are not meant to be done fast or intense. The goal here is to simply move your body, mobilize your joints, and circulate blood flow in your body. 

    For the second half of the routine, we’ll move through a lengthy, 10-minute stretch series with long holds of 50 seconds each. Take your time with these and focus on breathing into and releasing areas of tension that you have. Also, feel free to freestyle and add in your own stretches that sound great!

    No warm-up or cool-down is included or needed. Simply press play, dive in, and enjoy this little treat for your body. 

    Thanks for moving with me today!

    Nicole

    Printable Workout

    Gentle Movement Series (12:00): 1 round, 50 seconds on, 10 seconds off

    March in Place
    Cross Reaches
    Overhead Reach to Stepback, alternating
    Hamstring Scoops
    Good Morning + Torso Rotation
    Curtsy Step + Overhead Reach
    Side Shifting Lunges
    Toe Reach to Squat
    Windmill
    Squat Walk to Single Leg Balance
    Child’s Pose to Down Dog
    Thread the Needle, alternating

    Stretch Series (10:00): 12 stretches; 50 seconds each
    Inhale to Wide-Legged Forward Fold
    Wide-Legged Hamstring Stretch, R/L
    Half Kneeling Hip Stretch - R
    Single Leg Hamstring Stretch - R
    Pigeon - R
    Half Kneeling Hip Stretch - L
    Single Leg Hamstring Stretch - L
    Pigeon - L
    Tall Kneeling Overhead Reaches, alternating
    Chest Opener
    Down Dog w/ Foot Pedal
    Child’s Pose - R, L, C