WORKOUT

Day 19: Bodyweight Active Recovery with Extended Warm-up + Cool-down

Cardio and Mobility Flow for Functional Strength · 46 min · 160–220 kcal
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18/1828 – Day 19 - Bodyweight Active Recovery with Extended Warm-up + Cool-down

This work­out serves as Day 19 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone work­out. Days 20 and 21 are rest days.

Recharge your body with this active recov­ery work­out to fin­ish off week 3 of the pro­gram. This joint-friend­ly rou­tine blends low-impact car­dio, strength­en­ing moves, and mobil­i­ty exer­cis­es to boost flex­i­bil­i­ty, sta­bil­i­ty, and endurance.

Work­out Overview

This total-body work­out com­bines low-impact car­dio and mobil­i­ty-focused move­ments to chal­lenge your mus­cles, ele­vate your heart rate, and enhance flex­i­bil­i­ty — all with­out high-impact stress. Fea­tur­ing a mix of dynam­ic mobil­i­ty flows, gen­tle car­dio acti­va­tion, and restora­tive core exer­cis­es, this rou­tine pro­motes active recov­ery and func­tion­al move­ment in a joint-friend­ly format.

Focus and Benefits

The work­out empha­sizes mobil­i­ty, core sta­bil­i­ty, and total-body strength, help­ing you improve bal­ance, flex­i­bil­i­ty, and car­dio­vas­cu­lar endurance. Alter­nat­ing between flow­ing move­ments and gen­tle acti­va­tion ensures you stay engaged while pro­vid­ing restora­tive ben­e­fits to your body.

Equip­ment

  • Mat

Tips & Help­ful Information

  • Focus on Form: Pay atten­tion to align­ment, espe­cial­ly dur­ing mobil­i­ty exer­cis­es, for max­i­mum benefit.
  • Take It Slow: Move at a con­trolled pace to enhance the restora­tive focus.
  • Lis­ten to Your Body: Adjust inten­si­ty if need­ed, pri­or­i­tiz­ing com­fort over speed or range of motion.

Dif­fi­cul­ty & Modifications

Rat­ed Lev­el 3 out of 5, this work­out bal­ances chal­lenge with active recov­ery. Begin­ners can reduce the range of motion or take longer breaks, while advanced par­tic­i­pants can deep­en stretch­es or main­tain con­tin­u­ous move­ment for an added challenge.

Extend­ed Warm-up (7 minutes)

  • Deep Breath­ing
  • Cat Cow
  • Arm Cir­cles
  • For­ward Leg Swings Alternating
  • World’s Great­est Stretch Alternating
  • March­ing with Arm Circles
  • Alter­nat­ing Lat­er­al Lunge

Work­out (~32 min­utes) Each exer­cise is 45 Sec­onds on, 15 Sec­onds off, 2 Rounds of Each Circuit.

Cir­cuit 1: Mobil­i­ty Flow

  • Deep Squat to Ham­string Stretch
  • T‑Spine Plank Rotation
  • Plank to Down Dog
  • Stand­ing Fig­ure 4 Stretch with Bal­ance R
  • Stand­ing Fig­ure 4 Stretch w/​Balance L

Water Break

Cir­cuit 2: Gen­tle Total Body Activation

  • Split Squat Hold w/​Pulse R
  • Split Squat Hold w/​Pulse L
  • Yogi Push-Up
  • Side-Lying Leg Lifts R
  • Side Lying Leg Lift L

Cir­cuit 3: Low Impact Cardio

  • High Knees to For­ward Lunge
  • Lat­er­al Lunge with Over­head Reach in Middle
  • Low Squat Walk
  • 3 Knee Dri­ves and Alternate
  • Stand­ing Side Crunch

Extend­ed Cool-down (5 minutes)

  • Stand­ing For­ward Fold
  • Seat­ed For­ward Fold
  • Thread the Nee­dle Stretch Alternating
  • Child’s Pose to Table­top Stretch
  • Breath­work + Relaxation