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An energizing low-impact workout to help you ease back into movement

Fitness coach Beverley Cheng shares a 30-minute routine for harnessing the rejuvenating power of spring.

Fitness coach Beverley Cheng shares a 30-minute routine for harnessing the rejuvenating power of spring

A woman wearing a sports bra and bike shorts, kneeling and stretching backward on an exercise mat in a living room. A planted palm tree is behind her. Words "spring rejuvenation workout" are on screen.

POV: Spring is here, and you're ready to get your body moving.

"What better way to celebrate this warmer weather and get ourselves back into movement than with a rejuvenating workout session?" said fitness coach Beverley Cheng. And whether you're easing back into physical activity or are just looking for something on the more mellow side, this invigorating yet low-intensity routine could be exactly what you're after.

In the video from her series Fit for Me, Beverley will lead you through a 30-minute workout that's designed to make you feel refreshed and energized. You'll start with a series of stretches and flows that are meant to mimic the sunshine and blooms that surround us, then transition into circuits of low-impact movements to really get your muscles firing. 

Check out the full workout video, then scroll down for the list of exercises below. All you'll need is a long resistance band, mat and some water to get started.

30-minute spring rejuvenation workout

Stretching series:


  • Sun salutation
  • Standing body stretch
  • Standing chest stretch
  • Banded floss
  • Banded around the world
  • Kneeling chest openers


  • Standing tree flow
  • Standing pretzel stretch
  • Standing single leg hinge


  • Seated lotus hip opener
  • Open book
  • Cobra

Circuit 1:

  • Stationary lunges x 40 secs
  • Single leg RDLs x 40 secs
  • Lateral lunges x 40 secs

Repeat each exercise for two rounds per side.

Circuit 2:

  • 3 bicycles + leg drop x 30 secs
  • Supported leg drops x 30 secs
  • Lying alt knee tucks x 30 secs

Repeat each exercise for two rounds.

Produced in collaboration with CBC Creator Network.

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