Exercise Routine Instructions
Exercise Routine Instructions
Welcome to April FLOWA’s comprehensive exercise routine designed to improve your flexibility, strength, and overall fitness. Please follow the instructions below, pausing the video after each exercise to ensure proper form and execution. This routine is structured in three rounds, providing a balanced workout for all fitness levels. Let’s get started!
Warm-Up Exercises
Leg Swings
maintain balance.
Arm Circles
Execute 20 circles in each direction. Ensure a full range of motion for optimal shoulder mobility.
Torso Rotation Openers
rotating your torso fully.
Stretching Exercises
Wall Calf Stretch
Hold the stretch for 20 seconds on each side. Ensure your heel is firmly pressed to the ground.
Standing Quad Stretch
Hold each stretch for 20 seconds. Maintain an upright posture.
Cross Leg Hamstring Stretch
Perform a 20-second hold for each leg. Reach forward to intensify the stretch.
Hip Flexor Stretch with a Winging Chest Stretch
Hold for 20 seconds. Open your chest while stretching the hip flexor.
Lower Back Stretch
Seated with legs apart, reach forward and hold for 20 seconds. Aim for a deep stretch in the lower back.
Half Kneeling Hip Flexor Stretch
20-second hold on each side. Keep your upper body straight and hips forward.
Core and Strength Exercises
Full Plank
Hold for 60 seconds, using forearms or hands. Ensure your body is in a straight line from head to heels.
Downward Dog with Alternate Elbow Touch
Perform 20 touches on each side. Keep your hips high and core engaged.
Glute Bridge March with Arm to Ceiling
Execute 20 marches, lifting your arms with each march. Press your heels into the ground to elevate your hips.
Push-Ups
Complete 10 push-ups. Maintain a strong core and a neutral neck.
Resistance Training
Skater Side Steps with Straddle Band
Perform 20 steps. Stay low and agile, focusing on lateral movement
Over Resistance Band Hop
Jump forward and backward over the band 20 times. Keep your jumps controlled and agile.
Cross Band Bicep Curls
Execute 15 curls. Keep your elbows close to your body.
Pendulum Leg Swing with Band
Perform 20 swings focusing on the hip and glute. Maintain a stable upper body.
Upright Rows with Resistance Band
Complete 20 rows. Keep your shoulders down and back.
Single Arm Row with Band
15 rows on each side. Ensure the band is securely under your foot.
Body Weight Squats
Perform 20 squats. Keep your chest up and knees behind your toes.
Reverse Lunge
Do 20 lunges on the same side before switching. Maintain balance and a straight back.
Lateral Squat
Execute 20 squats on each side. Sit back into your hips and keep your feet flat.
Half Kneeling with Resistance Band Single Shoulder Press
20 presses on each side. Keep your core engaged throughout the movement.
Cool Down
Complete the routine with a full-body stretch to aid recovery and flexibility.
Tabata Timer
Time: 00:00
Round: 0
Status: Ready
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