This routine includes a warmup and cool down. This is a beginner/intermediate routine with modifications provided to make the exercises more or less challenging. ​We hit every major muscle group, with an emphasis on core stability and unilateral movements to improve balance and fix muscle imbalances.

This can be Done with No Equipment

Full body

I made this body doubling video for tiktok and figured some folks on this platform might be able to benefit from it! It's just me rambling on while I prep some bell peppers, giving you someone you can body double with. 

Body doubling 

This is a great way to add movement to your day even if you can't get out of bed. The routine is filmed as a single circuit, but can be completed for the desired number of sets depending on your energy levels/how much effort you want to put in, just restart the video as many times as needed to do it over again, but just completing the circuit one time is enough to get some movement into your day. Optional, have a pillow handy to place under your hips for the lying on your tummy portion of the routine. 

Low energy bed/floor workout (no standing)

This is a great routine to improve stability in your body, both through core stability and challenging your single leg balance. Can be done before a different workout as a warmup or by itself. If you struggle with single leg balance, I recommend starting with my intro to single leg balance routine first -> https://perspire.tv/videos/68f7a2b50eb5cd00182b330a

Core stability and single leg balance

This is a fantastic move for thoracic mobility. See the full video here -> https://perspire.tv/videos/68d883dca55b2400180e54ad

EOTD - kneeling wall thoracic rotations

This is a great routine to improve your core stability and overall mobility. This quick routine will get you one step closer to moving better and feeling better in your body. Great as a warmup or by itself on a rest day for active recovery.

Core and mobility - functional circuit

This routine focused on shoulder stability and mobility. It's great for a warmup before anything that involves your shoulders, such as benching, shoulder pressing, overhead squats, etc or can be done on a rest day for active recovery. You'll need a foam roller, a resistance band, and a broomstick/PVC pipe/etc.

Resistance Bands

Shoulder stability and mobility

This routine is a great way to start building a foundation for more challenging single leg exercises. I recommend this routine be done barefoot/in barefoot shoes to maximize the foot strengthening benefits of balance training. This can be done on a hard surface like the bare floor or a soft surface like a squishy yoga mat. Note that the bare floor option will be less challenging. This should be done by a wall or something that you can hold onto just in case you need some assistance. 

Intro to single leg balance 

Struggling to get out of bed but still want to workout? This is a full body routine that you can do completely lying down either in bed or on the floor. The main purpose of this workout is to incorporate some movement into your day, whether you're low on spoons or just don't feel like pushing yourself very hard. The video is filmed as a one set per exercise circuit that can be done 1-3 times depending on your energy level and time availability, just replay the video if you want to do extra sets! 

Low energy bed/floor workout - no standing!

A gentle stretching routine you can do while you're having your morning coffee, evening tea, or whenever, no warm beverage needed!

Low energy stretching - lower body 

Hello! Just wanted to share a little intro and share some of the ideas I have for upcoming content. I've finally gotten around to linking my tiktok and Instagram and at some point will get around to getting YouTube set up and linked here as well!

Introduction!

Lets loosen up together with a thoracic mobility focused routine! All you need is a wall!

bHlkaWFsb3Zlc2xpZnRpbmdAZ21haWwuY29t's trainings