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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.
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