Stretch 3 Workout Guide | Staying Fit at Home

Stretch 3 Home Workout Guide

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Stretch 3 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Stretch 3 Workout?

A stretch workout guide is slightly different to all of our other guides as it’s purely focusing on releasing tension and pressure in your muscles. Sometimes stretching and cooling down is neglected but it’s very important and can help you improve your general fitness and allow you to perform better in the gym. You could complete these stretches after a challenging workout, a 5k run or maybe even on your rest day if you can’t sit still for too long! This stretch workout will help you improve your flexibility and mobility regardless of your age, gender and ability. You may not be able to do all of the stretches at first but keep at it and your capabilities will improve with time.

What You Need For a Stretch 3 Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. You could use a yoga mat if you have one but it’s not essential. Now, put some relaxing music on and let’s get stretching.

Exercise 1: Full Body Standing Stretch

Start by standing up straight with your left foot slightly out in front of you and then reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Perform this stretch for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Arm Circles (Reverse)

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms backwards in a circular motion. This is a great shoulder warm up.

Perform this stretch for 30 seconds followed by a 10 second rest.

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Exercise 3: X Factor

Stand up straight and cross your hands across your chest into an ‘X’. To perform this stretch, simply twist your upper body from side to side and alternate your hips to this movement to focus on opening up those hips and releasing tension from your lower back.

Perform this stretch for 40 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Sun Salutation

Stand up straight and push your arms into air. Whilst doing this lean back to stretch your back and then lean down to touch your toes. Don’t worry if you can’t reach them just yet, focus on getting as close as you can. Lower yourself to your knees and with your hands flat on your floor on front you, push and arch your back with your hips down so that you’re in a yoga-style position. Raise your bum in the air, hold for a couple of seconds and then get back onto your knees and then slowly stand upright again. This a complicated move with lots of different elements but it’s an amazing full body stretch. Try master it whilst you’re working out at home.

Complete 3 sets of this exercise. The first set should be 3 reps followed by a 30 second rest, the second set should be 3 reps followed by a 15 second rest and the third set should be just one rep followed by a 10 second rest.

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Exercise 5: Kneeling Glute Stretch (Right)

Next, jump up onto your knees and put your foot forwards. Push forward on your left heel and slightly thrust your hips forward to stretch out your right glute muscles.

Perform this stretch for 40 seconds followed by a 10 second rest.

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Exercise 6: Kneeling Balance (Left)

Stay in the same position but this time bring your right knee as close to your left heel as possible and try to balance and hold this for as long as you.

Perform this stretch for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 7: Kneeling Glute Stretch (Left)

Back to those glute stretches. Get up on your knees, put your right foot flat on the floor and push forwards to stretch your left glute.

Perform this stretch for 40 seconds followed by a 10 second rest.

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Exercise 8: Kneeling Balance (Right)

Again, stay in the same position but this time bring your left knee as close to your right heel as possible and try to balance and hold this for as long as you.

Perform this stretch for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Kneeling Quad Stretch

For this next stretch, kneel on the floor and keep your body upright. To perform the stretch, lean backwards and rest your body weight on your hands. You should feel a pulling in your thighs which means that you’re stretching them out correctly.

Complete 2 sets of this. The first set should be for 40 seconds reps followed by a 10 second rest and the second set should be 30 seconds followed by a 10 second rest.

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Exercise 10: Asymmetric Abdominal Breathing (Right)

For this next stretch, lay flat on the floor with your right arm above your head. Cross your right leg over your body and hold this position. For the duration of this stretch, focus on your breathing and stretching your abdominal area.

Perform this stretch for 40 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 11: Laying Hip Flexion (Alternate)

Now, lay with your back flat on the floor and your legs out straight in front of you. Lift your left knee towards your chest and wrap both hands around it. Pull and squeeze your leg tight and then lay flat again. Repeat this movement with your right knee and keep alternating the movement.

Complete 25 reps followed by a 30 second rest.

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Exercise 12: Asymmetric Abdominal Breathing (Left)

The same movement as before but now focusing on the left hand side of your body. So, lay flat on the floor with your left arm raised and twist your left leg over towards your right hand side. Really focus on that breathing if you can.

Perform this stretch for 40 seconds followed by a 10 second rest.

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Exercise 13: Lunge Stretch (Right)

Get into your usual lunge position but focus on pushing your right leg is as far back as it will go. Push down to the ground to stretch your legs out. Push on your left knee to get that extra stretch if you can.

Perform this stretch for 30 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 14: Lunge Stretch (Left)

Repeat the same stretch as before, just with your opposite leg. So have your right knee up and push your left leg out as far as it’ll go. If you can’t lower too much, try pulsing with your movements as it will get your body slightly lower.

Perform this stretch for 30 seconds followed by a 10 second rest.

Try the workout

Exercise 15: Hamstring Stretch

For this next stretch, simply bend over to touch the floor but keep your legs are straight as you possibly can. The aim with this one is to touch your toes so repeating this stretch until your build up your flexibility.

Complete 2 sets of 16 reps with a 30 second rest after each set. 

Try the workout

Exercise 16: Standing Knee Stretch

Next, stand up straight with your feet together. Slowly lift your right leg towards your stomach and pull it close to your body by wrapping both of your hands around it. Then stick your arms out by your side to help you with your balance – hold this for a second and then place your foot flat on the floor. Repeat this movement with your left leg.

Complete 20 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 17: Full Body Standing Stretch

Your final stretch is the one we did first in this stretch routine. As a reminder, stand upright with your left foot slightly out in front and reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Perform this stretch for 45 seconds and then you’re all finished. Well done!

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Stretch 3 Workout.

Stretch 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

21 minute

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Stretch 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group Exercise Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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