Forge

Stretching Routine

Improve your flexibility, reduce muscle tension, and prevent injuries with these essential stretches.

Neck Stretch 2 sets • 15-second hold
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Gently tilt your head, bringing your ear toward your shoulder until you feel a light stretch.
Shoulder Stretch 2 sets • 15-second hold per side
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Cross one arm over your chest and use the other arm to gently pull it closer to your body.
Hamstring Stretch 2 sets • 30-second hold per leg
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Sit on the floor with one leg extended, the other bent. Lean forward over the straight leg.
Quad Stretch 2 sets • 30-second hold per leg
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While standing, hold onto a support, grab your ankle and gently pull your heel towards your glute.
Calf Stretch 2 sets • 30-second hold per leg
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Stand facing a wall with one foot forward. Lean into the wall, keeping your back leg straight.

Get your heart rate up and improve your cardiovascular endurance with these effective exercises.

Jumping Jacks 3 sets • 30 seconds
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A full-body exercise. Jump while spreading your legs and bringing your arms overhead.
Burpees 3 sets • 10 reps
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A challenging full-body move: squat, kick legs back to a plank, return to squat, and jump up.
High Knees 3 sets • 30 seconds
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Run in place, bringing your knees up towards your chest as high as possible.
Mountain Climbers 3 sets • 30 seconds
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From a plank position, alternate bringing each knee towards your chest, as if running.

Build strength and tone your muscles using these foundational bodyweight resistance exercises.

Push-ups 3 sets • 10 reps
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Lower your body until your chest nearly touches the floor, keeping your back straight.
Squats 3 sets • 15 reps
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Lower your hips as if sitting in a chair, keeping your chest up and back straight.
Lunges 3 sets • 10 reps each leg
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Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Plank 3 sets • 30-second hold
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Hold a push-up position, keeping your body in a straight line from head to heels.
Glute Bridges 3 sets • 15 reps
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Lie on your back, lift your hips off the floor until your body forms a straight line.
Chair Dips 3 sets • 12 reps
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Using a sturdy chair, lower your body down with your arms until your elbows are at 90 degrees.
Calf Raises 3 sets • 20 reps
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Stand with feet flat on the floor, then push through the balls of your feet to raise your heels.
Supermans 3 sets • 12 reps
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Lie on your stomach and simultaneously lift your arms, legs, and chest off the floor.