Are you at home this weekend and looking for a “feel good” workout?

Get the body moving and feel better in under 30 minutes.

All you need is a mat and some space.

You’re going to sweat a little bit and get a good flow going at the same time.

Get ready to open up!

Below is a print format of the workout – the video version is found in our iWellness Life app.

** PLUScheck out the 4 week workout plans – 4 new programs just added this morning!


home workout sweat and stretch

Active Leg Lowering to Bolster

  1. Start by lying on your back on a mat, with a foam roller or a bolster at your feet.
  2. Raise both legs directly up into the air, keeping the knees as straight as possible.
  3. While keeping a stiff abdomen, slowly lower one leg down to touch the bolster while keeping the other leg in place.
  4. Slowly return to the start position, and repeat for the desired number of repetitions.
  5. Repeat on the other side.
  1. Step forward into a lunge position and place your hands on the floor in front of you.
  2. Reach the hand nearest to the front foot up towards the ceiling while rotating your torso towards your front foot.
  3. Reach and rotate back down towards the floor, then reach and rotate all the way back up again.
  4. Return to a plank position, and push yourself up into downward dog – with your hips up and hands overhead.
  5. Step forward into a lunge on the other side and repeat the same sequence.
  1. Start by standing with feet shoulder-width apart.
  2. Reach your hands down towards the mat, and slowly walk your hands all the way out to a plank position.
  3. While keeping your hips in line, and abdomen tight, walk your hands all the way back up to the standing position.
  1. Start on your hands and knees on the mat.
  2. Point your toes into the floor, and lift your knees 1 inch off the floor.
  3. Keep your shoulders directly over top of your hands, hips over knees, and abdominals tight.
  4. While holding this position, fully extend one leg all the way out behind you.
  5. Try to keep balanced, and avoid rocking side to side.
  6. Repeat on the other side.
  1. Start by lying on your chest on the mat, with arms and legs fully extended.
  2. Raise one leg upwards, while raising the opposite hand upwards.
  3. Return to the start position, then do the same on the other side.
  1. Start by lying on your side on the mat, with your top knee bent to 90 degrees towards your chest.
  2. Extend your arm closest to the mat fully, and bring your opposite arm to hug your ribs.
  3. Gently rotate your torso open, while giving a gentle pull on the ribs and exhaling.
  4. Return to the start position, and repeat on the opposite side.
  1. Start by slowly descending into a squat by sitting back into your hips and knees.
  2. Push the floor away and fully extend your hips and knees, leaving the floor as you come upwards.
  3. Land softly under control while keeping the knees in line with your hips and feet, not allowing them to cave inwards.
  4. Repeat for desired number of repetitions.
  1. Start on your hands and knees on a mat.
  2. Walk your hands out in front of you while keeping your hips high.
  3. Drop your forehead down to the mat. Breathe and relax for the desired amount of time.
  1. Lie on your chest, with your hands stacked, supporting your forehead.
  2. Take a deep breath in, lasting about 4 seconds. Hold for a count of 2-4 seconds, then exhale for 4 seconds.
  3. Focus on expanding your ribcage in 360 degrees, as if you had a balloon inflating in your abdomen.
  4. Find a natural rhythm, and repeat for desired time or number of breaths.


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