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40-minute Full Body Recovery Workout for Muscle Strength

LIVESTRONG•Processed: Mar 03, 2026

40-minute workout video. Low Impact, Strength, Cool Down. targeting Full Body, Glutes, Legs, Core. low intensity. helps with Muscle Strength, Flexibility / Range of Motion, Rehabilitation / Treatment Support.

⏱️ Key Moments

Summary:The workout includes a warm-up, a series of strength and mobility exercises, and low-intensity cardio, focusing on muscle recovery and flexibility.

🏃 Guide

This video is designed for individuals seeking an effective recovery workout that promotes muscle repair and strength. It addresses the need for active recovery while still allowing for calorie burn.

Benefits

Improved muscle strength
Enhanced flexibility and range of motion

Step-by-Step Guide

1

Standing Pigeon

Cross one leg over the other and sink down to engage the glutes. You should feel a stretch in the hip and glute of the crossed leg. Use a chair for support if needed.
2

Reverse Lunge Rotations

Step back into a lunge while rotating the torso towards the front leg. Feel the stretch in the hip flexors and engage the core for stability.
3

Low Intensity Cardio

Perform a gentle run in place, focusing on maintaining a low intensity. You should feel your heart rate increase slightly without overexerting yourself.
4

Single Leg Deadlifts

Balance on one leg while lowering the torso and extending the opposite leg back. Engage the hamstrings and core, feeling the stretch in the standing leg.
5

Hindu Push-Ups

Transition from an inverted position to a push-up, focusing on fluid movement. You should feel a stretch in the shoulders and chest.

Safety Notes

Individuals with chronic back pain, knee issues, or those recovering from surgery should consult a physician before participating.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improved muscle strength. Enhanced flexibility and range of motion.

Is this workout safe?▼

Individuals with chronic back pain, knee issues, or those recovering from surgery should consult a physician before participating.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Hypertension, Chronic Back Pain / Disc Herniation. Avoid if you have: None.

What equipment do I need?▼

You will need: None, Chair.

Duration: 40m 45s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level

Suitable Conditions

ObesityHypertensionChronic Back Pain / Disc Herniation

Therapeutic Goals

Muscle StrengthFlexibility / Range of MotionRehabilitation / Treatment Support

⚠️ Caution

Consult your doctor if you have: Chronic Back Pain / Disc Herniation

🚫 Contraindications

Avoid this workout if you have: None

Equipment Needed

🏋️ None🏋️ Chair

Primary Focus

💪 Full Body💪 Glutes💪 Legs💪 Core

Category

Low ImpactStrengthCool Down

⚠️ Workout Safety Tips

Low impact movementsIncludes rest periodsNo spinal stressChair modifications available

Tags

#40 min#full hour#long#Low Impact#Strength#Cool Down#beginner#None#Chair#Full Body#Glutes#Legs#Core#low
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