Bodyweight Workouts for the family

Here are 2 bodyweight work outs to get you and the family through Thanksgiving! First one is curtsey of Mhardy and the second is from Melissa- enjoy!

Warm-up:
1) World’s greatest stretch – 2 x 4 (EA side)
2) 90/90’s – 2 x 6 (EA side)
3) Hand release push-ups – 1 x 6-10
4) Jump squats – 1 x 6-10

Workout 1:
Round 1: Complete 2-3 rounds
– Reverse lunge x 8-10 (EA side)
– Single leg glute bridge x 8-10 (EA side)
– Tempo push-ups x 6-10
Rest: 2-5 minutes

Round 2: Complete 2-3 rounds
– Alternating lunge jumps x 5-10 (EA side)
– Chair dips x 6-10
– Shoulder taps x 10-20
Rest: 2-5 minutes

Round 3: Complete 2-3 rounds
– Sit-ups x 10-20
– Hollow body rocker x 10-30 seconds
– Dead bug x 10-20

Workout 2:

Complete a “ladder” starting with 10 reps of each exercise, then dropping the reps to 9 on the second round, drop to 8 on the third, and so on until you complete the final round with 1 rep of each exercise.

  • squats
  • side lunges
  • jumping jacks
  • pushups
  • side plank hip drops
  • alternating superman lifts

2 Bodyweight Workouts for you to do July 1st- 5th… HAVE FUN!

Workout #1:

WARM UP! 2 Rounds

  • Complete 3 World’s Greatest Stretches each side
  • 10 Hip Raise
  • 10 Deadbugs

Set a timer for 15 minute…. How many Rounds can you do in 15 minutes?

  • 15 Squats
  • 10 push ups
  • 15 sit ups
  • 10 Reverse Lunges per leg
  • 15 Jumping Jacks
  • 10 Side plank hip drops (per side)

Workout #2:

WARM UP!

  • 10Lateral Spinal Reaches
  • 10 Leg swings
  • 5 per side World’s Greatest Stretch

Complete a LADDER= 10 repetitions of each, then 9, then 8, and so on til you get down to 1 rep of each

  • Side Lunges
  • Squats
  • Dips on chair
  • Hip Raise with feet elevate on same chair
  • Plank Rotations (start in push up position, rotate and reach each arm toward the ceiling)
  • Alternating Superman lifts

Taking a look back at 3 years ago….

Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.

Enjoy!

At Home Workouts, Part 3

I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….

 

WORKOUT #3: Descending Ladder

Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!

  • Jumping Jacks
  • Squats
  • Squat thrust
  • Speed Skaters
  • Push ups
  • Side Plank hip drops
  • Superman flutters

Here is a video of a modified squat thrust-

 

AT HOME WORKOUTS PART 2

WORKOUT #2: The Coffee Table or Chair Workout

You will need a sturdy coffee table or chair for this workout.

Complete 3 rounds:

  • 10 high knee runs to table/chair
  • 10 Bulgarian split squats per leg (rear foot elevated on table or chair)
  • 10 dips
  • 10 (feet elevated on table/chair) plank knee tucks per leg
  • 20 reverse crunches- hold onto table or chair for extra leverage

 

Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….

 

3 At Home Workouts to Keep You Moving!

While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.

 

EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:

 

WORKOUT #1: The Backpack Workout

Fill a backpack with some books or sweatshirts. This will be your weight for the workout.

Complete 3 Rounds:

  • 15 Backpack Squats
  • 10 X Woodchops per side (squat and swing bag up and across your shoulder)
  • 15 Tricept extensions (lifting bag behind then overhead)
  • 30 wall sit with bag on thighs
  • 30 second Plank with bag strapped to back or front of body

COOLDOWN WITH THESE MOVES:

 

 

 

June’s Challenge Breakdown

What: 2 Week Challenge

When: June 7th – June 17th

Why: I’ll be out of town, and I want to give you a reason to keep moving!!

Who: You, your family, your friends, ANYONE- but most importantly YOU!

 

The Challenge:

Day 1) 5 squat thrusts followed by 5 plank- tucking knee to opposite knee (and that’s 5 per side;)

Day 2) Add 1 rep to both moves= 6 squat thrusts, 6 plank knee tucks (PER SIDE!)

Day 3) Add 1 rep = 7

Day 4) You get the idea….

 

By day 11 you’ll be doing 15 reps of each exercise. That’s it. Not a big deal, right? You got this. Let me know how it goes.

 

 

 

 

February 2021 Challenge

Make good on your New Year’s Resolutions with the guidance and support you need through February. Complete your daily and weekly challenges and watch these tasks become habit. Real behavior change is what will lead to real health change. Join us!

For the entire month of February, your challenge will be to complete:

  • 21 push ups a day
  • 21 squats a day
  • Walk or Run 21 miles per week, which equals roughly 43,000 steps
  • Complete the 21 minute guided stretch video once a week
  • Track your food everyday on a food tracking app
  • Answer 1 reflection question each week

In order to participate, you will need to download our “Trainerize” app and complete the scheduled challenges each day. Trainerize can pair with MyFitnessPal, your Apple Watch, and several other fitness and nutrition apps, which will make tracking your progress each day a breeze. I will be here to provide guidance and support, communicating with you as much as you need throughout the month.

 

At the end of the challenge, each participant will get a t-shirt, 2 free BEMER sessions, and be entered into a drawing for 1 FREE MONTH of the BEMER chair! Commit to better habits in February. Anyone and everyone is welcome to participate! Sign up here.

 

What is the BEMER and why you shouldn’t wait another day to try it

The SMART Path to Improved Health in 2021 (1)

 

To schedule your first COMPLIMENTARY 8 minute session, click here.

Feeling stiff or unmotivated? Start here with this 2 min mobility routine.