12-Week Beginner Flexibility & Balance Program
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
CrossFit
Fitness Level
Beginner
Program Duration
12 week
Days Per Week
3 Days / week
Time Per Workout
10 -20 mins
Equipment Required
Stability Ball, Resistance Bands, Yoga Mat
Target Gender
Other
A comprehensive plan to improve flexibility and balance for beginners using simple exercises.
This 12-week program is designed to enhance flexibility, balance, and coordination through low-intensity movements. Perfect for beginners or individuals recovering from injuries, this plan incorporates functional and accessible exercises that require minimal equipment.
Day 1: Flexibility & Core Stability
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Pelvic Tilt | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Front Plank With Arm And Leg Lift | 3 | 6-8 per side |
Day 2: Balance & Lower Body Flexibility
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 15--20 |
| Lateral Speed Step | 3 | 10-15 per leg |
| Standing side Toe Touch | 3 | 20 |
| Standing Hamstring Stretch | 3 | Hold 30 sec |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
Day 3: Full Body Flexibility & Functional Coordination
| Exercise | Sets | Reps |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Plyo Jacks | 3 | 10-15 |
| Piriformis Stretch | 3 | 20-30 seconds per leg |
| Side Neck Stretch | 3 | 15-20 |
| Superman exercise | 3 | 12-15 |
