This can be Done with No Equipment

Dumbbell

Training Bench

Treadmill

Yoga Mat

Barbells

Stationary Bike

Rowing Machine

Ellipticals

Jump Rope

Resistance Bands

Stability Ball

Blocks/Jump Box

Kettlebell

Battle Rope

Spin Bike

Pole

Stair Climber

Gym Racks & Rigs

Specialty Machines

Strength

Power

Cardio

Pilates

Dance

HIIT

Barre

Yoga

Boxing

Kickboxing

Cycling

Running

Bounce

Sculpt

Flexibility

Mobility

Low Impact

Core

Pre- & Postnatal

Meditation

Martial Arts

Plyometrics

Gymnastics

Pole Fitness

Tai chi

Interval Training

Sports

Nutrition & Diet

Balance

This is an ABSOLUTE beginner workout. Just because its beginner doesn't mean its easy but we go through the basics and talk about how we can build from our foundation. 

Beginner Breakthrough: The Basics 

Welcome to AsFit Studio where we believe in empowering vibrant aging! 
This class is great for beginners, seniors as the exercises can be modified to various fitness levels. 

Strength & Balance 

This is a full body stretch you can perform after any workout. very soothing and relaxing.

Full Body Stretch

I don't eat lunch on my breaks I get a workout in. so this workout is timed perfectly for that. Give it a try and let me know if you like it.

30 minuets lunch workout 

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

Morning motivation! ✨ Your life is in your hands. 💪 You have what it takes to change it. 🚀 Will it happen right away? No, BUT if you keep at it, things will change and for the better!  😊 

Morning motivation 

Leg Workout Plan
Warm-Up (5-10 minutes)
1. **Dynamic Stretches**: Leg swings, walking lunges, and high knees.
2. **Light Cardio**:jump rope, jogging or cycling.

Workout
1. **Squats**
 - Back Squat: 4 sets of 8-12 reps.
 - Front Squat: 4 sets of 8-12 reps.

2. **Lunges**
- Forward Lunges: 4 sets of 12-15 reps per leg.
 - Reverse Lunges: 4 sets of 12-15 reps per leg.

3. **Leg Press**
 - Leg Press Machine**: 4 sets of 
 **Leg Curls**
 - Seated Leg Curl: 4 sets of 12-15 reps.
4. **Leg Extensions**
 - Leg Extension Machine: 4 sets of 12-15 reps.

5. **Calf Exercises**
 - Standing Calf Raise: 4 sets of 15-20 reps.
 
Cool-Down (5-10 minutes)
1. **Static Stretching**: Hold each stretch for 30 seconds.
 - Hamstring stretch
 - Quadriceps stretch
 - Calf stretch
 - Hip flexor stretch
**Light Cardio**: Walking or slow jogging to bring your heart rate down.

Make sure to focus on proper form and control during each exercise 💪. Adjust the weights and reps according to your fitness level and goals

Leg Workout to get you right!

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 

Want Stronger ABS⁉️ Try this quick and effective at-home ab workout. 🔥
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Do each exercise for 30 secs and rest for 10 secs in between exercises. Repeat 3-5 times.
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🚨 Ready to build stronger ABS⁉️ 💯 Live 1-1 virtual personal training available! 💪 📲 DM/text me at 404-539-0149 to book your FREE session. . Benefits of training virtually: 🔥 Gets you in shape ⏰ Saves travel time 💰 It’s affordable 💎 Holds you accountable 🏠 Can workout from anywhere . . . . . .
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At-Home AB Workout 3 🔥

Live workout

The second installment of beginner breakthrough - we go into detail about the importance of releasing the back body and the nerves along the back body, practicing eccentric movement and alternating between passive and active stretching. Take it slow and make sure you listen to your body. Remember - beginner is NOT easy - its accessible!

Beginner Breakthrough: Hamstrings 

This month’s challenge will be MARCHing into Spring! Everyday until the first day of spring, you will choose a marching variation that involves 20 marches (on each leg)! I hope you guys join me!

MARCHing into Spring 

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Videos

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