Isolate and Stretch 4
2x2 Challenge • 36m
This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout, plus medium dumbbells to tone, with 30 second intervals repeated three times. We finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, optional foam roller.
Circuit 1 Upper Body:
Biceps and Balance
Shoulder Wheel
Triceps Circle
Pulsing Pushups
Circuit 2 Lower Body:
Glute Burner
Elevated Squat
Prone Glutes
Circuit 3 Core:
Straight Leg Bicycle
Plank Knee and Stretch
Hyperextension
TA Curl
Up Next in 2x2 Challenge
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Post-Run Add On
8 exercises + 2 stretches you can add on to any running session. Equipment Needed: hand towel and wall.
Exercise #1 Prone Glutes
Exercise #2 Lateral Plank and Mobility
Exercise #3 Push Up withe Core Stability
Exercise#4 Quadruped Core
Exercise #5 Hyperextension
Exercise #6 Dead Bug
Exercise #7 T... -
Post Workout Stretch
Create length and flexibility with these 8 static stretches. This is a post-workout stretch so you should come into this session with warm muscles. Equipment Needed: hand towel.
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Running or Walking Warm Up
Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.
