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Deload | Stretches & Cardio

by makaila H.

Program Description

to have an easy deload with mobility stretches and cardio, take it easy homie.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Aug 09, 2025 08:18
  • Last Edited
    Aug 12, 2025 12:26

Summary

Experience a rejuvenating week of recovery with the Deload | Stretches & Cardio program, designed for five days of focused movement and relaxation. This program incorporates a blend of dynamic stretches and low-impact cardio, including the World's Greatest Stretch and 90/90 Hip Flow, to enhance flexibility and promote muscle recovery. Perfect for at-home workouts, this routine helps you recharge while keeping your body engaged. Embrace this opportunity to reset and prepare for your next training phase!
Muscle Engagement
Front
Back
MuscleSet
Other
39.5%
Stretching
19.7%
Glutes
13.8%
Quadriceps
9.9%
Abductors
5.9%
Hamstrings
5.9%
Cardio
3.3%
Adductors
2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
1 mins
-
2
90/90 Hip Flow
3
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3
1 mins
-
4
Supine Spinal Twist Stretch
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Seated Twist
3
1 mins
-
7
Head to Knee pose
3
1 mins
-
8
Child's Pose
3
1 mins
-
9
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
1 mins
-
2
90/90 Hip Flow
3
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3
1 mins
-
4
Supine Spinal Twist Stretch
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Seated Twist
3
1 mins
-
7
Head to Knee pose
3
1 mins
-
8
Child's Pose
3
1 mins
-
9
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
1 mins
-
2
90/90 Hip Flow
3
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3
1 mins
-
4
Supine Spinal Twist Stretch
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Seated Twist
3
1 mins
-
7
Head to Knee pose
3
1 mins
-
8
Child's Pose
3
1 mins
-
9
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
1 mins
-
2
90/90 Hip Flow
3
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3
1 mins
-
4
Supine Spinal Twist Stretch
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Seated Twist
3
1 mins
-
7
Head to Knee pose
3
1 mins
-
8
Child's Pose
3
1 mins
-
9
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
1 mins
-
2
90/90 Hip Flow
3
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3
1 mins
-
4
Supine Spinal Twist Stretch
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Seated Twist
3
1 mins
-
7
Head to Knee pose
3
1 mins
-
8
Child's Pose
3
1 mins
-
9
Treadmill
1
30 mins
-
Week 1
1 / 1 Weeks
Day 1
1
World's Greatest Stretch
3 Sets
1 mins
-
2
90/90 Hip Flow
3 Sets
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3 Sets
1 mins
-
4
Supine Spinal Twist Stretch
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Seated Twist
3 Sets
1 mins
-
7
Head to Knee pose
3 Sets
1 mins
-
8
Child's Pose
3 Sets
1 mins
-
9
Treadmill
1 Set
30 mins
-
Day 2
1
World's Greatest Stretch
3 Sets
1 mins
-
2
90/90 Hip Flow
3 Sets
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3 Sets
1 mins
-
4
Supine Spinal Twist Stretch
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Seated Twist
3 Sets
1 mins
-
7
Head to Knee pose
3 Sets
1 mins
-
8
Child's Pose
3 Sets
1 mins
-
9
Treadmill
1 Set
30 mins
-
Day 3
1
World's Greatest Stretch
3 Sets
1 mins
-
2
90/90 Hip Flow
3 Sets
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3 Sets
1 mins
-
4
Supine Spinal Twist Stretch
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Seated Twist
3 Sets
1 mins
-
7
Head to Knee pose
3 Sets
1 mins
-
8
Child's Pose
3 Sets
1 mins
-
9
Treadmill
1 Set
30 mins
-
Day 4
1
World's Greatest Stretch
3 Sets
1 mins
-
2
90/90 Hip Flow
3 Sets
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3 Sets
1 mins
-
4
Supine Spinal Twist Stretch
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Seated Twist
3 Sets
1 mins
-
7
Head to Knee pose
3 Sets
1 mins
-
8
Child's Pose
3 Sets
1 mins
-
9
Treadmill
1 Set
30 mins
-
Day 5
1
World's Greatest Stretch
3 Sets
1 mins
-
2
90/90 Hip Flow
3 Sets
1 mins
-
3
Pigeon Stretch with Thoracic Rotation
3 Sets
1 mins
-
4
Supine Spinal Twist Stretch
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Seated Twist
3 Sets
1 mins
-
7
Head to Knee pose
3 Sets
1 mins
-
8
Child's Pose
3 Sets
1 mins
-
9
Treadmill
1 Set
30 mins
-