Templates
Cool down and stretch after your workout
After training, you first walk around easily until your breathing calms down. Then come four simple stretches of 30 seconds per side.
The template
Steps
- Walk around easily for 2 minutes until your breathing calms down.
- Stretch the front of your thighs standing up: 30 seconds per side.
- Stretch the back of your thighs with a slightly bent knee: 30 seconds per side.
- Stretch your chest and shoulders against a wall or door frame: 30 seconds per side.
- Stretch your calves against a wall: 30 seconds per side.
- Drink some water and briefly note what you trained.
How to use this template
Open the template in the app and pick a version if there is more than one.
Adjust the steps and items: add, reword or delete them.
Start the flow when you need it and work through it step by step.
Frequently asked questions
Which stretches are included?
The front of your thighs standing up, the back of your thighs with a slightly bent knee, chest and shoulders against a wall or door frame, and your calves against a wall.
How long do I hold each stretch?
The template sets 30 seconds per side. The whole sequence takes about five minutes.
Related templates
- Full-body dumbbell workout at home
- Full-body workout without equipment
- Back and mobility in 10 minutes
- Start running with walk-run intervals
You can adapt this template to your day in the app.
Open in the app