{"success":true,"data":{"id":32,"provider":"youtube","provider_video_id":"utAqR9-dmh0","collection":"workouts","title":"20 Minute Active Recovery [Strength & Stretching]","creator":"Juice & Toya","creator_url":"https:\/\/www.youtube.com\/@JuiceandToya","source_url":"https:\/\/www.youtube.com\/watch?v=utAqR9-dmh0","media_path":"media\/workouts\/juice-and-toya\/utAqR9-dmh0.mp4","thumbnail_path":"media\/thumbnails\/utAqR9-dmh0.jpg","transcript_path":"media\/transcripts\/utAqR9-dmh0.txt","transcript_text":"What's up, everybody? Welcome back. All right, so today we're going to take it easy a little bit and take you through a 20 minute recovery day workout, all right? So this is a great workout that you can do in between training sessions or on your rest stage just to make sure you're getting some blood flow. You're getting loose and getting some of that soreness out. Oh, yeah. So for the workout format today, we're gonna take you through a strength portion and a stretching portion. Oh, yeah. All right? We've got eight movement for each portion. For the strength section, we're gonna do 30 seconds of each exercise with a 15 second isometric hold. Yes. In this portion, we're focusing on getting some depth, getting some blood flowing and some of that soreness out. Then for the stretching section, also eight different stretches, 30 seconds of each stretch and a 15 second static hold, again, we're focusing on just getting some stretching in here, getting mobile, nice and loose in between those training days. Oh, yeah, so try to get as much depth as you can with each and every stretch and exercise. And we're gonna roll right into this. All right, let's get into it. Get it. All right, everybody, that was a 20 minute active recovery workout. Hopefully you feel nice and loose. You got some blood flowing. You got some of that soreness out. And I even broke a little sweat throughout the workout. They made me sweat. All right? Oh, yeah. This is something great that you can do often throughout the week. especially in between training dates. If you're feeling sore, you're feeling stiff. This is a great way to open up and get loose and get that blood flowing. Yes, and if you enjoyed this, please make sure that you give it a thumbs up, and make sure you go check out some of the other stretches on our channel, if you feel like you need an even deeper stretch today. All right. And if you're new here, please make sure that you hit that subscribe button, we really appreciate this. Thank you. Thank you. And also, if you have not already, Please go check out our juice in Toya app. Go get it. We will put the link in the description. The first month on the app is just $1. We've got programs, nutrition, recipe, all the things you need in one place. So make sure you go check it. We got you, all right? So we thank you for joining us. Hopefully you feel nice and loose. Go enjoy your day, and we'll see. And we'll see you at the next one.","category":"recovery","equipment":"none","duration_minutes":19,"license":"Personal use \u2014 respect creator copyright; link to originals in app","metadata":{"hosted":true},"created_at":"2026-06-08T03:33:07+00:00","updated_at":"2026-09-25T08:22:02+00:00"}}