November Workshop: At Home Workout
Warm up: roll up
Start: lay flat on your back reaching your arms over head
Inhale: bring your arms up to 90 degrees
Exhale: round your head and chest up reaching your fingers to your toes, maintain “C” shape through your spine as you round yourself back down to your start position
Repeat: 3 or 4 times - once you start to feel yourself loosen up
Note: Use your abdominals to bring yourself up - if you feel pressure in your low back bend your knees so your feet rest flat on the mat
Upper Body
Start: 3 or 4Ib weight in each hand, legs in a table top position (knees right over hips)
Exercise 1: Chest Press
Hands right over chest palm facing towards toes
Bend your elbows down towards the ground at a 9 degree angle
Press back up bringing weights together over chest
Repeat: 10 times through
Note: when pressing up be sure to keep weights over chest, not over your face
Upper Body
Exercise 2: Arm Extension
Hands start right over in line with shoulders, palms facing each other
Drop the right arms straight down towards your hip (do not let it touch the ground) as you reach the left arm up towards your head (keeping your shoulder down)
Switch & Repeat: 10 on each side
Upper Body
Exercise 3: Fly
Maintain slight bend in the elbow
Open arms out to the side
Pull back up bringing hands over the chest
Repeat: 10 times
Supine Core Work
Warm up: Start with hands behind head and legs in tabletop - curl head and chest up
Keeping 90 degree bend in your knee as you tap you right heel to the ground and pull leg back up into tabletop. Repeat.
Switch, do same to left leg
Total: 10 on each side
Supine Core Work
Warm up: Start with hands behind head and legs in tabletop - curl head and chest up
Keeping 90 degree bend in your knee and hug both legs together, tap both heels down to the ground and pull back up to tabletop. Repeat.
10 Total
Ab Series
Single Leg Stretch
Start: Laying on the ground, arms reaching up toward the ceiling, palms facing each other and legs in tabletop
Curl head and chest up, reach arms to right knee as you extend the left leg out to 45 degrees
Switch: hands to left knee and right leg extends out
Total: 10 on each side
Ab Series
Double Leg Stretch
Start: Laying on the ground, arms reaching up toward the ceiling, palms facing each other and legs in tabletop
Curl head and chest up hugging arms around knees
Extend legs out to 45 degrees and you reach arms back up by your ears - keeping the head and chest lifted. Repeat.
Total: 10
Ab Series
Single Straight Leg Stretch
Start: Laying on the ground, arms reaching up toward the ceiling, palms facing each other and legs straight up towards ceiling
Curl head and chest up reaching hands to right calf pulling leg towards your head as you drop your left leg straight down to the ground
Switch: hands to left calf as right leg drops down to the ground
Total: 10 on each side
Ab Series
Lower/Lift
Start: Hands behind your head, legs straight up towards the ceiling.
Curl head and chest up, lower legs down together towards the ground (not all the way down) and lift back up. Repeat.
Total: 10
Ab Series
Criss Cross
Start: hands behind head, legs in tabletop
Curl head and chest up, rotate right elbow towards left knee as you extend your right leg out to 45 degrees
Switch rotate left elbow towards right knee as you extend your left leg out to 45 degrees. Repeat
Total: 10 on each side
Ab Series
Hundreds
Start: lying down on the ground with legs in tabletop
Curl head and chest up lift hands off the ground, extend legs out to 45 degrees and start to pump your arms (small movement)
Inhale: 5 counts
Exhale: 5 counts
Repeat
Total: 100 counts
Bridging
Start: lying down with feet flat, hip width distance apart
Tuck your tailbone and curl your hips up lift them off ground
Repeat 2 more times to warm up spine
On 3rd lift, keep your hips up and reach right leg up towards the ceiling - draw 10 small circles on ceiling and then repeat in opposite direction
Put foot back to ground, and repeat on the left leg
Total: 20 circles (10 in each direction) on both right and left side
Kneeling Side Leg Series
Start: Right knee down on ground with right hand down on ground (make sure knee & hand are in line with each other) left leg extended out with foot on ground and left hand on hip
Leg Lift
Lift left leg up to hip and tap down to ground
Repeat: 10 times
Kicks
Lift left leg up to hip height
Flex foot and bring leg forward to 90 degree angle (or as far forward so you can)
Point toe and sweep leg back squeezing into your glut
Repeat: 10 times
Note: be sure to keep hips steady - do not rock forward and back with leg - ABS!
Circles
Lift leg to hip height
10 medium size forward circles
10 medium size backward circle
No rest between
Repeat Entire Series on Right side
Side Plank - Dips
Side plank position
Option to stagger feet or stack them
Reaching left arm up towards the ceiling
Lower hips down toward ground
Lift back up
Repeat 10 times
Side Plank - Knee to elbow
In side plank position
Reach left arm over head
Bring left arm in as you pull left knee up toward left elbow
Repeat. 10 total
Repeat Entire Series on Right side
Upper Body Work
Kneeling in 4 point position on hands and knees with small weights in hands (weights optional)
Side Arm Extension
Without shifting your weight, reach left arm out to side
Bring arm back down with hand under shoulder
Repeat: 10 times
Upper Body Work
Forward Arm Extension
Without shifting your weight, reach left arm in front of you
Bring arm back down to start position
Repeat: 10 times
Upper Body Work
Knee to elbow
Reach left arm forward and reach right leg back
Pull left elbow to right knee as you draw your abs up and in
Extend both back out and the same time
Repeat: 10 times
Upper Body Work
Pulsing
With left arm extended and right leg extended pulse both up towards ceiling
Total: 10 times
Repeat Entire Upper Body Series on Opposite Side
Push Ups
Hand under shoulders with knees down
Shift your weight forward so shoulders are slightly forward
Bend your elbows to 90 degrees, elbows going straight back
Press back up
Repeat: 10 times
Back Extension
Start: On stomach, legs straight back, hands stacked on top of each other with forehead resting on them
Pull abs up and in, lift head and chest off squeezing shoulder blades together while also lifting legs off mat
Lower back down
Repeat 10 times
Back Extension with Weights
Start: On stomach, legs straight back, hand at sides with weights in hands
Pull abs up and in, squeeze shoulder blade together lift upper body off as well as hands
Pulse arms up towards ceiling
Total: 10-15
Lift back up and pulse hand towards each other over hips
Total: 10-15
Plank
Hold for 30-60 seconds
Cool Down