Freebie/shorts

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. 

Dumbbell

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

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. 

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. 

Freebie/shorts Collection