BW Home Workout
Body Weight Home Workout
Hello Hello! I'm bringing you a quick Body Weight (BW) Workout you can do at home!
This is one variation of a full body workout you can do in the morning before switching into work mode, on break, or at night! for an extra push you can always add free weights into the exercises if you have them available to you.
☆ squat + calve raises (2x12)
☆ reverse lunge + kick (2x12)
☆ push-ups (2x10)
☆ spider taps (2x15)
☆ inchworm + shoulder taps (2x10)
☆ full body sit up (2x12)
☆ v in & outs (2x15)
☆ plank (2x45s)
This is meant to be quick so keep in mind the sets are low, you can always swap out the sets/reps - just suggestion.
side note: WE HIT 100 FOLLOWERS ON INSTAGRAM!! WOOT WOOT
enjoy and let me know if you try it out!
Upper Body Part 1
Hello hello, let’s talk upper body work and the fear that typically comes with it. There is a huge stigma that if you work out your arms/ upper body (back, bicep, triceps, etc.) you’ll “get buff” or “look manly” and it deters a lot women from working these muscles.
I'm not going to lie, I used to be one of those women before I got educated and started working with other fitness professionals. but let me tell you... working my upper body more has helped me SO MUCH mentally and physically! I've found myself feeling stronger and able to do more in my work and every day life.
You’ll notice in this video that I'm using 8lb and 5lb dumbbells because that’s the weight that allows me to push but also work on form - and it’s completely okay!! everyone starts their journey somewhere and for me it’s at 8lbs.
Hamstring/ Calf Stretches
At the end of every workout I make sure I do some type of stretch, and I incorporate these exact stretches before or after every group class
☆ straight leg stretch
☆ center stretch
☆ pretzel stretch (that’s just what I like to call it lol)
☆ supine hamstring stretch
fun fact: remember to BREATHE when you stretch. a tense body makes a tight body which can lead to injury if pushed too hard.
suggested stretch length: 15-30 seconds // 2 -3 times
TRX Movements Part 1
Along with weight training, I like to incorporate some suspension training or dedicate my whole workout to suspension training.
I’m using the TRX in my home studio, but I think some gyms have a TRX system available as well. the following are the types of exercises I did!
☆ suspended crunch
☆ suspended pike
☆ suspended crunch into star
I received my TRX Certification back in July and have been using it ever since! Definitely recommend suspension training if you’re looking for a nice switch up from weights but want to feel that FIRE as well!
(forms a lil shaky but that’s what practice is for)
4 Hip Stretches
Now that I don’t dance competitively anymore my flexibility has gone wayyyy down. I’ve found that I have to make stretching more of a priority in order to help my body function to the best of its ability - and in 2021 I made increasing flexibility one of my goals.
One of my weakest flexibility points now is my hips, I can’t even sit without them locking or popping to help with that, I incorporate some of these stretches into my pre/post workout routine:
☆ lunge with back knee up
☆ deep lunge with knee/elbows down
☆ pigeon stretch
☆ butterfly stretch
holding each stretch for about 15 - 30 seconds (sometimes more if it feels good)
I've been working with Liz for a couple of weeks now and I'm very proud of the work she’s put in so far!
We’re still working on form and mind-muscle connection, but she takes every cue and correction and applies it instantly - that’s what I LOVE to see!
I’m still getting the hang of recording sessions so bare with me BUT here’s a couple of clips of the push/pull variation I put her through the other night.
☆ DB step-up overhead press
☆ DB bicep curls
☆ DB overhead press
Remember, everyone’s journey starts somewhere and no ones journey is the same. practice makes progress