Month: July 2023

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Four Way Lunge

Complete 2 sets on each side

All with the right leg being the one moving (left leg stationary)…

• Lunge to the front
• Lunge to the side
• Lunge to the back
• Lunge to the other side
• Then switch to the other side and repeat, twice on each side

2. Single Arm Elevated Pushup From Knee

5-10 reps each side

• Start in a kneeling pushup position, and place one hand on an elevated surface such as a stair step, stack of books, or basketball.

• Control the motion of bending your elbows to lower your upper body to the level of the elevated surface. Keep the core tight to remain balance.

• Complete 5 reps on one side, and then switch to complete on the opposite side. Total of 10 reps.

3. Back Elevated Hip Thrust

10 reps

• Sit on the floor with your upper back against a couch or chair and knees bent.

• Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.

4. Supine Ball Squeeze

10 reps

• On back or with a wedge under upper body, place arms down at sides and put small ball between knees.
• Bring knees up until over hips and slowly squeeze the ball for count of 5.

5. Standing Push Press

10 reps

• Stand with feet slightly wider than shoulder width.
• Hold an object or weight at your chest, and press with both hands to raise the weight above your head.
• Lower back to your chest to return to the starting position.

6. Sumo Squat + Hold

10 reps + 10 seconds hold

To perform a sumo squat.

• Stand with feet mush wider that shoulder width. (This is what makes it a “sumo” stance!)
• Bend your knees and sit your hips back to squat down, and then stand back up to starting position. Squeeze your glutes at the top.
• Complete 10 reps
• On the LAST rep, hold for 10 seconds at the bottom position, and then stand all the way back up.

7. Ball and Baby Balance Builders

5-10 reps each side

• Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you.

• Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.

• Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.

• Modification: lift only one limb up at a time, holding for 2-3 seconds and then return to the ground. video: Ball and Baby Balance Builders (modified)

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

• If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
• Repeat this 2 times, for a total of 30 seconds of jogging

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Toe Walks

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back

2. Front Kicks

10 reps each side

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

• Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
• Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

• Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
• Keeping the back flat, take a step sideways on all fours.
• Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

• Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body

• Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.

• Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

• Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
• Bring one knee to your chest and then switch to the opposite knee.
• Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
• Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

• Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
• Curl both arms up toward the chest with the elbows bent at the sides. 
• Return to start position.