• 5 Breaths: Isometric Squat Pose
  • 5 Breaths/e: Isometric Squat & Windmill Rotation
  • 5 Breaths: Right Leg Stretch Lunge
  • 5 Breaths/e: Right Leg Stretch Lunge & Windmill Rotation
  • 5 Breaths: Right Leg Stretch Lunge & Hug
  • 5 Breaths: Low Right Leg Stretch Lunge (at the extend possible)
  • 5 Breaths: Left Leg Stretch Lunge
  • 5 Breaths/e: Left Leg Stretch Lunge & Windmill Rotation
  • 5 Breaths: Left Leg Stretch Lunge & Hug
  • 5 Breaths: Low Left Leg Stretch Lunge (at the extend possible)
  • 10 Breaths: Segmental Extension
  • 5 Breaths: Right Leg Warrior Pose
  • 5 Breaths: Right Leg Warrior Pose & Counter Rotation
  • 5 Breaths: Right Leg Reverse Warrior
  • 5 Breaths: Right Leg Warrior Balance
  • 5 Breaths: Left Leg Warrior Pose
  • 5 Breaths: Left Leg Warrior Pose & Counter Rotation
  • 5 Breaths: Left Leg Reverse Warrior
  • 5 Breaths: Left Leg Warrior Balance
  • 15e Side to Side Leg Swings
  • 15e Front to Back Leg Swings
  • 15e Outwards Hip Rotations
  • 15e Inwards Hip Rotations

🔥IMPORTANT TIPS:

‼️ DO YOURSELF A FAVOR
Mind the following tips and give yourself a break from working out every day (if you do so 👏). If you don’t, then you definitely need some stretching and mobility sessions at home, while sitting all day and moving from one room to the other, DOES reduce your joints’ mobility and your muscles’ flexibility! 👎
👍 Stability comes from not only strong muscles, but flexible muscles as well and from joints that can move easily though all ranges of motion!

Breaths: you count one each time you inhale & exhale, R: Right, L: Left, T: count your repetitions in total – each time one hand/leg moves, you count 1 rep, e: count your repetitions per hand/leg – each time one hand/leg moves, you’ve done half a rep

🧘‍♀️ MOBILITY-STABILITY-STRETCHING
Is a workout session you can easily follow at home, since there’s NO EQUIPMENT needed!

👉 You can add PRIOR to this session, a brief aerobic/cardio part, in order to raise your heart rate a bit and allow blood to flow easily throughout your body!

😃 You can follow this session even AFTER your Workout of the Day (if you still have powers left 😅)!

😕 I would not advise you to follow this session BEFORE your Workout of the Day, because even though it will give you a sense of well being and energy, its effects will reduce if you hurt your muscles straight after.

🆘 This session SHOULD NOT be done by people who have ZERO EXPERIENCE in working out and stretching/yoga/pilates classes, because in this case it’s necessary to have a professional helping you out IN PERSON!

Μην ξεχνάτε οτι οποιαδήποτε στιγμή μπορείτε να αθλείστε κάνοντας τα Online προγράμματα της Les Mills που θα βρείτε εδώ

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