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Go for MORE move!

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

Dumbbell

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. 

This can be Done with No Equipment

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

Strength

Pilates

HIIT

Yoga

Low Impact

Core

Meditation

Interval Training

Balance