Total stretch and strengthen

Total body stretch and strengthen

Advanced full body workout incorporating a range of stretch and strengthening sequences

  • Difficulty: Tough
  • Length: 42 minutes

This is a tough mat-based class aimed to give an all over work out. The class starts in standing warming up through our arms and legs. We then roll down through the spine into four-point kneeling and continue the class from here. We work through a range of exercises throughout the class some of which are a more advanced level therefore please ensure you work to a level that you feel comfortable and safe to do.

This class  includes:

  • Standing toy soldier
  • Upper body rotation with leg lift
  • Squats with arm pulses
  • Scissor legs
  • Single leg reaches
  • Roll downs into downward dog
  • Cat stretch
  • Swimming side leg reach
  • Leg pull in prone and press up
  • Child pose stretch
  • Side lying double leg lift and lower
  • Side kick
  • Double leg stretch
  • Bridging with scissor legs
  • Hundreds
  • Criss-cross
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

The class begins in standing warming up through our arms and legs with a toy soldier movement. We then place our hands behind our head for an upper body rotation stretch with an opposite leg lift. Warming up into our legs we continue with some squats adding in some arm pulses and challenge our balance with a single leg reach, adding some breaststroke arms into the movement for an extra challenge. We then roll down into a downward dog position and stretch out our calf muscles before lowering into four-point kneeling and continuing the class from here.

In four-point kneeling we start with a gentle cat stretch then challenge our core and leg control with swimming side leg reach movement. We then bring in some upper body strengthening with a leg pull in prone movement and press ups before stretching out into a child pose.

Moving onto our sides we work our glutes and core muscles with a double leg lift and lower and a side kick movement. We then come onto our backs on the mat and continue to strengthen through our core and abdominals with a double leg stretch, Bridging and hundreds movements. We then cool down with some gentle leg and lower back stretches. Finishing the class in sitting with spine twist and mermaid stretches.

Pay what you feel

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All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Molly

    Another excellent class, thank you!

    1. Vicky

      Thanks Molly. You are most welcome 🙂

  • Sue

    Playing catch up…. another great class! Could tell I’d missed a few weeks 🙂.

    1. Vicky


  • Sharon Eames

    Loved the class. Challenging but do-able, doesn’t feel over facing.

    1. Vicky

      Glad you enjoyed the challenge Sharon. All the best. Vicky.

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