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Full body

Freebie/shorts

Yoga

Go for MORE move!

Join me for a routine that can be done day or night. Grab a sturdy chair. Preferably one without arms, but if you feel more comfortable using one with armrests it is absolutely your choice.  This routine will gradually warm you up and promote opening up the spine and stretching along the front of the hips. Otherwise known as our hip flexors. There will also be a brief moment to introduce you to a balance pose utilizing the chair. As balance is extremely important throughout our journey. Young or mature we need balance in our life 
 Finally, we will end with a few minutes to wind down and enjoy a walk through the body to either gain focus so you can start your day or relax as you end it depending on when you have chosen to do this routine.

Chair yoga

Wrap it up in minutes. Perform these moves on each side for an allover workout. Tighten up that core and work. Check out the side lunge and biceps curl with press to target glutes, legs, biceps, core and shoulders. Next move onto dumbbell swings to get that heartrate up or Perform upright rows with a squat to continue working core, shoulders and legs. You can mix this up in so many ways. Perform reps or time the moves. Have fun with it and get your workout in and done in as little as 15 minutes, maybe thirty depending on the style you choose. 

Kettlebell

Dumbbell

Total body 

Manage your squat 🦵 
When it comes to effective squats, you want to get deep enough in them to feel like you're doing something. But maybe tight hips or ankles are holding you back. 
First ALWAYS warm up your joints. We are always so focused on warming up the muscles that we fail to think about lubricating the joints before heading into a move. So take some time with a move called hip cars and also moving your ankles around a bit in addition to warming up the leg muscles and glutes. Next set yourself up for an additional trick to help out those tight ankles. Elevate the heels. Use weight plates or a riser from a step. Something sturdy!  I prefer using dumbbells with this technique because I feel a bit more safe, but you can absolutely do this setting up under the squat rack. Give this a try and let me know if it helps. 
#squats #lift #wellness 

Barbells

Manage your squat 

Lets do this Tabata style. What's a tabata?  That's where you work for 20 seconds and rest for 10 seconds over the course of 8 rounds. So you will need an interval timer or download an app on your phone. 
Begin with a squat and alternating kick for your first move. Squat as low as you can and come up with power driving that heel out in front of you as you come up out of the squat. Next, alternate a knee raise with a side kick. You can split this one up 4 rounds on each side or challenge yourself with the full 8 on each side. Then it's time for a side plank with elbow to knee. I'm doing a modified version in the video. You can advance this move by straightening your bottom leg and pressing your foot into the floor for balance. This is one you can also decide to split into 4 rounds each side. Onto a horse stance with a jab for move 4. 8 rounds and get low. Finally, jab and alternating knee raise. Bring them out to the side to target those obliques. Always check your form. 

This can be Done with No Equipment

Kickin' It!

Grab a pair of dumbells and have a seat. 
You will begin with back flat on floor and feet flat on floor or at least heels down. 
Keep the elbows in and don't rotate them open until you are at the top of your sit up. Then drive them up. This way you are less likely to pinch or feel any pain in the shoulders as you bring the weights up. Inhale as you roll down. Exhale as you sit up and press. 
Use this move at the end of your routines or take a look at some other freebies I've posted and tack it onto those. Love your workout and appreciate your body. 

Shoulders and core

Did you know that such a move existed to prepare you to ride? I had no idea either, but here it is. 
Balance, strength, and core.  
Keep your shoulders down out of your ears when you pull up from the move. 
Here's an outline for you:
Warm up with a few moves. For this example I'm going to suggest high knees, butt kicks, and jumping jacks. All helping you to prep for the move and get the blood pumping. Do each for 30 seconds and repeat once more for a 3 min warm up. 
Next grab a weight and choose the side you want to start on. 
Perform 12 reps. 
Before moving onto the other side, set your timer for a minute and do jump squats or for a bigger challenge,  burpees with a pushup and jump. 
Take a 30 second break and repeat on the other side and time yourself for another minute for jump squats or burpees. 
Walk around to slow down your heartrate and either end your session with a cool down or add on my shoulder and abs multi-move to end your session for the ultimate workout and then stretch.

Multi-task 

LEG DAY! 

Are ya needing a good burn 🔥 

Warm-up with some high knees and body weight squats. Alternate the moves for 30 seconds each for up to 3 minutes. 

Grab a pair of medium to heavy weights and step out side to side with front squats 10-12 ea side. 

Next Stationary lunge. Again, medium to heavy weight. Only one dumbbell. Hold it opposite of the forward leg to also engage your core. 10-12 reps each side. 

Then, Plie squat with 2 pulses at the bottom of the move. Select a heavy weight and perform 10-12 reps. 

Repeat these three moves 1-2 more times and end your workout holding a squat for a minute. Try getting lower in your squat after 30 seconds. 

Don't forget to stretch when completed. 

#wellness #journey #healthy #keeppushing #encouragement #womenover50 #womenover40 

Leg Day

This workout is great for anyone. You can pull up a chair to assist your balance. You can increase the reps from 10 to 12 or 15. 
Be sure to warm up first. You can use this warm up or your own. 
Start with 10-15 reps on each side with an alternating lunge and row. Toes face forward. Don't allow knees to go beyond toes. Keep weight in your heels. Pull your elbows up towards the ceiling. Squeeze your shoulder in towards your spine. 
Next either 30 seconds or perform 10-15 reps for a one-arm overhead squat. Choose a heavier weight for this and watch your knee on the way down. Next use a light or medium resistance band around the sole of your right foot. Hold it tight in your right hand and lower bending at your hip crease for a 1-leg deadlift. Do 10-15.  Now repeat the overhead squat and deadlift on other side. Next perform bear crawl. Either 30 seconds timed or 10 to 15 reps. Keep those knees low. Back straight and head lifted. Finally do 10-15 reps from a bridge to a crunch. Cool down.

Resistance Bands

Full body compound moves

Do you need a workout that doesn't require weights? 

Are you stuck at home?
Maybe away from home but no gym, no available weights. 

Here's a full body workout that you can do in your pajamas or not (not recommended, too hot 🔥) 😂

3 sets:

Start with reverse lunge with rotation. 12 total. So 6 on each side. 

Next squat to plank. 12 total 

12 triceps dips

12 jump squats

Then, walk out to plank and do 2 pushups. 6 total walk outs. 

Finally, plank punch. 12 total or 12 on each side for a challenge. 

Snowed in workout

3 ways you can modify your workout...

Impact. From jumping to taking out the impact. You'll slow down just a bit and step out your move. 
For example. With a move like jumping jacks, you can step out the jump. Or take burpees, for instance. Instead of jumping your feet back, step one foot back at a time. 

Speed. Just slow down the move to adjust the exercise to your fitness level. The example here is high knees. From sprinting it out to just marching and slowing the movement of pulling the knees up. 

Weight. If it's too much lower the weight or lose the weight completely. After so many reps or even later in a set, you can start to lose form, and it's best to either lighten the weight or lose it altogether. 

#modifications #workout #burpees #highknees #wellness

It's OK to modify. 

Functional movements. 
Executed in groups challenge your mind and in some cases balance. 
Plus, you can complete your routine in a shorter amount of time. 
Now, that doesn't mean you should rush these moves. 
Ground yourself. Check your form. Use ideal weight for all the moves. 

For your pull exercises: 
One-legged deadlift 6 on each side. (modification keep both feet on the floor hip width apart) 12 reps
Narrow row 12 total 
Biceps curl 12 total 

For your push exercises:
This is a bilateral move so you're also working the core. 
Right Forward lunge 12 on each side
Left shoulder press and overhead triceps press. 12 reps
Repeat on the other side. 

#exercise #believeinyourself
#balance #fullbody #pushpull 


Push pull & done

No rush! Start out slow to warm up the back and get some blood flowing. Gradually get into some stretches and repeat a few so that we see improvement in flexibility. Wind down with some stretches lying on your back and end your session in relaxation while listening to the calming wave of breath from your stomach to your chest. 



Yoga Mat

Great back routine with @southernwellnesschic

Training legs is a great way to get your metabolism pumping. Your legs are the largest muscles of the body. Training them increases your bodies ability to burn fat. 

Choose 3 exercises and do 12 reps of each exercise. You will then repeat that set 2 more times. 

For example: 
Front loaded squats 12 reps
Forward lunges (6 on ea. Side for a total of 12)
Bridge (load the hips and do 12 reps)

Move onto another set of 3 exercises: 
One legged deadlift 12 on ea. Leg
Step ups 12 ea. Leg
Calf raises 12 total 

Finally grab a resistance band and place it just above the knees. Have a seat and for 30 seconds pull the knees open. Pulse. 

Keep the band in the same place. Come down in a low squat and step twice to your right and then back to steps to left. Keep it up for 30 seconds. 

Repeat one more time. 

Amy Doza

@Southern.Wellness.Chic

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