Feel Better in 30 Days – Week 3: The 22-Minute Workout for a Full-Body Boost

By Hayley Townsend |

Everything you need to improve your overall strength, coordination and endurance is here in this do-anywhere, full-body routine.

Congratulations! You’ve made it to Week 3 of the Feel Better in 30 Days series. This week we’ll be moving through the same basic exercises you saw in Week 1 and Week 2 but this time, the moves are modified with rhythmic variations and combinations designed to improve your coordination, while building strength, stability and endurance.

As always, safety is key. If you have a chronic condition, an injury, or balance concerns, talk to your doctor about how you can exercise safely.

Start the workout standing tall in your open space with a sturdy chair nearby for balance support.

Move through the following exercises with Andi (see video above):

  • Walk in Place + Side Taps + Arm Extension
  • Standing Shoulder Shrugs + Shoulder Squeeze
  • Alternating Heel Walk
  • Knee Lifts
  • Standard Squats + Pulse 3x
  • Kickstand Squats + Pulse 3x
  • Arm Extension + Reciprocal Lateral Pull-Down
  • Front Crouch + Pulse 3x
  • Reciprocal Arm Lift and Pour
  • Plie Squat + Pulse 3x
  • Hip Hinge + Row Pulse 3x
  • Calf Raises + Wrist Rotation + Pulse 3x
  • Hip Hinge + Triceps Extension + Pulse 3x

Next, stretch and lengthen your muscles for better and quicker recovery.

Move through these stretches with Andi (see video above):

  • Standing Cat Cow
  • Chest Opener
  • Slow Flowing Figure 8
  • Lower Body Stretches
    • Hip Flexor Stretch
    • Calf Stretch
    • Ankle Circles
    • Hamstring Stretch

Repeat this workout every day, or every other day, for the entire week to progress your strength, coordination and endurance. Next week, you’ll get the final workout of the Feel Better in 30 Days series with new progressions and challenges.

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