June Flexibility Challenge – Week 4: Chest, Back, + Core
It’s the last week of the 12 Minute Athlete June Flexibility Challenge!
For our final week, we’re focusing on some often-forgotten areas to stretch: the chest, back, and core.
You’ve probably heard of these muscle groups being paired up in strengthening workouts…
Most of us don’t dedicate these kinds of stretches into our regular fitness routine.
But we should! Because the chest, back, and core are all MUSCLES.
That means that when we strengthen them, we shorten them. And it’s important to lengthen them back out if we want to keep using them to their full capacity.
So let’s give these muscle groups some TLC with the following exercises; do this routine at least three times per week in addition to your regular workouts to build a more flexible chest, back, and core.
It’s the last week – let’s see those progress posts! Use the tags @12minuteathlete and #12MAflexibility on our Facebook Group and Instagram for a chance to win my favorite foam roller and a signed copy of the 12 Minute Athlete book!
Looking for the full Flexibility Challenge calendar? Go here.
June Flexibility Challenge – Week 3: Flexible Hips + Glutes
We know you’re going to love Week 3 of the June Flexibility Challenge, because this week we’re focusing on a spot that’s tight for many of us…the hips and glutes!
Because 12 Minute Athlete workouts are HIIT and circuit-based and mainly focus on total-body strength, you’re using your hips and glutes in just about every exercise. Add that to walking around on your legs every day, and it’s no wonder that so many athletes have constant tightness in these areas.
Flexibility in the hips and glutes can benefit athletes in tons of exercises such as squats, side lunges, and step ups.
Plus, staying flexible in those areas will help you with mobility in non-athletic movements like picking up something off the floor, sitting comfortably in a chair, walking up the stairs, going for a stroll…
…you get the idea. These areas are involved in so many movements, so working on getting more flexible hips and glutes is a great goal for any athlete.
Aim to do this exercise routine at least three times per week in addition to your regular workouts.
Have you been posting pictures of your progress to the 12 Minute Athlete Facebook Group and on Instagram?
Use the tags @12minuteathlete and #12MAflexibility, and you might be selected as the winner of my favorite foam roller and a signed copy of the 12 Minute Athlete book!
If you’re just starting the challenge, click here to get the full challenge calendar!
Looking for the weekly exercise posts? Find them here:
June Flexibility Challenge – Week 2: Flexible Shoulders
It’s Week 2 of the June Flexibility Challenge! Are you feeling more flexible yet?
This week we’re focusing on overhead and shoulder mobility. Flexible shoulders can help you in SO many exercises, like handstands, pull ups, burpees, and more!
Building up your shoulder flexibility is also a great way to counteract the slouched position that so many of us spend time in these days.
If you spend a good portion of your day sitting at a desk working on a computer, these stretches will help you straighten out and make your shoulders feel AMAZING!
Keep sharing pictures of progress with the tags @12minuteathlete and #12MAflexibility for the chance to win my favorite foam roller and a signed copy of the 12 Minute Athlete book!
Check out my Instagram or Facebook page to find videos, and download the full workout calendar here.
Aim to do the exercises for Week 2 at least three times this week, in addition to your regular workouts.
You can also continue to do last week’s stretches to keep building up that hamstring and hip flexor flexibility.
Just joining us? Find the challenge info and workout calendar here, or click here to head over to the Week 1 exercises.
June Flexibility Challenge – Week 1: Flexible Hamstrings + Hip Flexors
It’s time to get bendy! To kick off Week 1 of the June Flexibility Challenge, we’re focusing on building more flexible hamstrings and hip flexors.
Many athletes struggle with chronically tight hamstrings, and that can inhibit your workouts – not to mention making you really uncomfortable in any kind of straight-leg position.
Some of our favorite 12 Minute Athlete exercises like pistol squats, front splits, and mountain climbers rely on mobility in the hips and hamstrings to truly get the best out of the workout.
So we’re going to open them up to see what a difference more flexible hamstrings can make!
Getting more flexible hamstrings might seem like a long shot now, but do this exercise routine at least three times per week in addition to your regular workouts and see if you notice a change!
Follow along with the 12 Minute Athlete community by posting pictures of your progress on our Facebook group with the tags @12minuteathlete and #12MAflexibility.
Remember, one lucky participant will win my favorite foam roller and a signed copy of the 12 Minute Athlete book.
Visit the main challenge page to download the workout calendar to help you stay on track with your exercises.
Oh, and don’t forget to warm up first! You can either do these stretches immediately after your workout or after a short dynamic warm up. You should never stretch completely cold.
The 12 Minute Athlete June Flexibility Challenge
“Get more flexible” is a common goal in the 12 Minute Athlete community. So for our June community challenge, we’re focusing on building flexibility through targeted stretches and mobility work.
Flexibility isn’t just helpful for stretching into cool-looking poses, although it’s an awesome perk! Improving your flexibility and mobility can help you maintain proper form in your workouts, help your muscles recover faster, and improve your overall posture in your daily life.
- Want to feel less tight following a workout
- Spend most of your workday sitting at a desk
- Want less back pain, knee pain, shoulder pain, etc.
- Have trouble getting through a workout because of tight muscles
- Want to improve your form during workouts
- Feel muscle imbalances when you have extended exercise (like walking, running, and hiking)
…then this challenge is for you!
Download the challenge calendar here.
September Plyometrics Challenge – Week 4: Upper Body Plyometrics
We’re about to get started with the last week of the September Plyometrics Challenge.
You’ve already done a GREAT job following along and doing all the exercises during the first three weeks of the challenge. If you just found this challenge just today, check out the post where we shared all the details before you jump in.
Then, get to work!
This week, we’re going to be focusing on upper body plyometric exercises. You’ll need a bench, plyo box, or a even pile of mats to do the exercises.