LIFT @ home
Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!
10-15 Minute Workouts
Remember all movement counts!
*For exercise demo videos, click on the name of the exercise to watch a follow along video
Week 1
SQUAT & ROW
GET MOVING
6 + 6 ARM REACHES + HUGS
STRENGTH
Set a Time for 6-10 Minutes and alternate between these 2 exercises as many times as you can within the time frame, moving at a pace that works for you, taking brief breaks as you need
6 BODY WEIGHT SQUATS or GOBLET SQUATS
option to squat to a chair
8 /side SINGLE ARM BENT OVER ROW
option to use a chair to support row, or stand in a lunge
LEG & SHOULDER RECOVERY
Choose from:
Kneeling Front of Thigh & Hip Stretch aka "Couch stretch", using a couch or chair
1-2 times, each time 4-10 breath hold /side
or
Side lying Front of Thigh & Hip Stretch
1-2 times, each time 4-10 breath hold /side
Side lying Rotation Stretch (chest, arms and spine)
5 reps of arm circles then 3 deep breaths holding stretch / each side
DEADLIFT & CRUNCH
GET MOVING
3 reps /direction SHOULDER INTO ARM CIRCLES
5 + 5 FORWARD FOLD moving HIPS SIDE TO SIDE + LEG MARCHING
STRENGTH
2-4 Rounds
5 or 8 DEADLIFT (using 1 or 2 dumbbells)
single dumbbell demo video
double dumbbell demo video
5 or 8 /side STARFISH CRUNCH
WHOLE BODY STRETCH
Choose 1 or 2 or all 3
Neck stretch, arm behind back
Seated or standing
once, moving through stretch + 3-5 breath hold
Kneeling Elevated child's pose
Standing Elevated child's pose
3-10 breath hold
Kneeling Long Groin Stretch
Standing Long Groin Stretch
ON THE FLOOR STRENGTH
GET MOVING
3-5 reps /direction standing side bends
3-5/direction "windshield wipers" (hip rotation)
STRENGTH
TABATA or 2-4 Rounds
5 or 8 Glute bridge
5 or 8 Floor press Glute bridge hold
8/side Leg lowers + DB hold
WALL STRETCHES
LEGS UP THE WALL
6-12 reps of each:
- focused deep abdominal and pelvic floor breathing
- pedaling feet (moving ankles)
- rotating feet in and out (hip rotation)
- wide legs
"WALL FIGURE 4" (glute stretch)
5 deep breath hold /side
Week 2
Stay Tuned
Week 3
Stay Tuned