Calisthenics
Beginner week

Stretching

About 5 minutes

Do this after every workout and after the cardio day. Hold each stretch still, without bouncing, and breathe slowly. It should feel like a stretch, never pain.

  1. 1Standing quad stretch

    30 s per leg
    DAREBEE “Stretching (post run)” poster with six numbered standing and kneeling stretches.
    Figure 1 on the poster.Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Stand tall and pull one heel towards your glutes, knees together. Hold a wall for balance if you need to.

  2. 2Wall calf stretch

    30 s per leg

    Figure 2 on the poster above.

    Hands on a wall, one foot back with the heel down and the leg straight. Lean in until you feel the back calf stretch.

  3. 3Chest stretch

    30 s

    Figure 3 on the poster above.

    Clasp your hands behind your back, straighten your arms and gently lift them, opening your chest.

  4. 4Seated hamstring stretch

    30 s
    DAREBEE “Hamstring Stretching” poster with six numbered hamstring stretches.
    Figure 4 on the poster.Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Sit with your legs straight out in front. Reach towards your toes with a long back, as far as is comfortable.

  5. 5Cross-body shoulder stretch

    30 s per arm
    DAREBEE “Full Stretch” poster with six numbered stretches.
    Figure 2 on the poster.Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Bring one straight arm across your chest and hold it in place with your other arm.

  6. 6Child's pose

    30 s
    DAREBEE “Everyday Stretching” poster with nine numbered stretches.
    Figure 8 on the poster.Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Kneel, sit back on your heels, and reach your arms forward on the floor. Let your forehead rest down and breathe slowly.

Beginner week