WorkoutGuide

Level1

Sit on a flat surface with the upper body upright and legs straight on the surface.
Place the foot sole of the left foot on the inner side of the right knee, and let the left knee rest on the floor.
Lean forward by bringing your core muscles towards your thighs. Try touching the toes of the right foot with the right hand. If you can, slightly pull the toes toward yourself.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Sit on a flat surface with the upper body upright, left leg with foot sole on the floor and thigh facing yourself, right leg with the shin placed over the left knee.
Support body weight with hands on the floor, then bring your body to the left knee as close as possible.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Sit on a flat surface with the upper body upright, then flex both knees to bring the soles of both feet together.
Pull your upper body towards your feet, as well as try to keep your knees as close to the ground as possible.
Hold the stretched position for 30 seconds.

Place the ball of your left foot on a wall with heels on the floor and toes pointing up.
Slowly lean forward to shift your body weight on the wall-supported leg to stretch the left calf, while keeping your legs straightened.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Stand straight, then take a long step forward with the left leg. Keep the torso upright and rest your left hands on a support platform, then flex the left knee until it is directly over the right foot.
Keep the left foot flat on the floor, and the right foot linear with the front foot, you can lift up your right heel while stretching.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Stand upright and rest the left hand on any support, with your body facing the right side.
Raise your left foot behind your hips, then grab the front of the left foot behind the body using your right arm.
Bring the left heel to as close to the body as possible while keeping your right leg straightened.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Sit on a flat surface with the upper body upright, left leg straightened on the surface, and the right foot outside of the left knee.
Place the back of the left elbow outside of the right knee.
Slowly stretch your obliques by rotating your torso to the right side, then place the right palm behind the hips.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Find a platform around your waist level.
Place both hands on platforms at shoulder width and step back with arms straightened.
Hunch the hip back to extend back muscles, and maintain head at or below arm level to stretch your back.
Hold the stretched position for 30 seconds.

Stand with the arms in front of the torso, fingers interlocked with palms facing out.
Slowly straighten the arms above the head with the palms up, then continue to reach upward with the hands and arms.
Once you reach a point of minor discomfort, hold the stretched position for 30 seconds.

Stand straight, then take a long step forward with the left leg. Keep the torso upright and rest your left hands on a support platform, then flex the left knee until it is directly over the right foot.
Keep the left foot flat on the floor, and the right foot linear with the front foot, you can lift up your right heel while stretching.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.

Stand or sit with your left arm crossing the body horizontally at the shoulder to chest level.
Rest the crossing arm on the flexed elbow of the right hand, then pull the crossing arm towards the body to stretch the shoulder.
Hold the stretched position for 30 seconds then switch to the alternate side and repeat.