How to Keep Moving While at Home

During this period of down time, I want to share tips with you on how to keep moving and improve your flexibility!

Flexibility:

Stretch of the Week: Click the link to send you to the Facebook video. I will update this list every Monday

Week #1: Adductor stretch with Thread the Needle
Week #2: Lat Foam Roller Release
Week #3: Psoas (hip flexor) Stretch with T-Spine Rotation

Week #4: Side Lying Thoracic Spine Rotation

Week #5: Calf Lunge Stretch

Strength:

Week 1: Repeat this circuit 3 x (Equipment: Mini (Looped) Band)

  1. 20 squats; 20 pulses @ bottom of squat
  2. 20 alternating lunges; 10 lunge pulses per side
  3. Plank walk outs x 10
  4. Monster walk with mini band x 40 side to side & 45 degree fwd/back
  5. High plank lateral arm tap out x 20
  6. Table top with knees on pillow x 20
  7. Single leg deadlift x 10 per side
  8. Single leg squat x 10 per side
  9. Push up x 12
  10. Side plank with hip raises x 20/side

Week 2: Complete each exercise 3 sets of 12 reps (Equipment: Dumbbells) I break these up into groups of 2

Workout A:

  1. Deadlift
  2. Tricep Kickbacks
  1. Squat
  2. Bicep Curl
  1. Bench Press
  2. Curl & Press
  1. Bent over Rows
  2. Curtsy Lunge

Workout B: Cardio

Run Outside: 35 minutes

Workout C: Full Body Strength; Equipment: Dumbbells, 3 sets of 12

  1. Squat
  2. Sumo Deadlift
  1. Bent over row
  2. Bent over bicep curl with tricep kickback
  1. Chest Press
  2. Lateral shoulder raise
  1. Weighted Step up- 12 per leg
  2. KB Swing: Could use kettlebell or bottle of bleach (eg).

Week 3:

Workout A:

Run outside 25 minutes

Workout B:

1 hour walk outside

Stairs (in my building) 25 minutes Even # flights: 1 step at a time: Run a flight/walk a flight: 9 flights; Odd # flights: skip a step: 9 flights

Vinyasa Yoga through Yoga Santosha Live Stream: 60 minutes

Workout C: 45 min HIIT session provided by Solis Movement

Workout D: 45 minute Vinyasa Yoga provided by Solis Movement

Week 4:

Workout A: Run outside 35 minutes

Workout B: Circuit: 30 seconds on, 20 seconds off: Repeat 3 times All with 15 lb dumbbells

Squat

Bicep Curl

Push Press

Single Arm Row

Curtsy Lunges

Tricep Kickback

Forward Dynamic Lunge

Monster Walks

Push ups

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