LIFT @ home Mini Series

Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!

LIFT Quickie Strength Workouts

Workouts in 16 minutes or less for when you need a shorter workout OR if shorter workouts are what you always needs!

All movement counts, especially consistent movement, may these snappy “shorter” workouts provide you will the challenge you need to grow!

SCHEDULE

7:40PM Sundays Nov 30, Dec 7, 14, & 28

6:10AM Thursday Dec 4, Fridays Dec 12 & 19, Jan 2

Strength Gains Start Here

What to Expect

Style of Workouts

• focused on being efficient with time

ROUNDS = classic intention of completing a certain number of rounds

AMRAPS = As Many Rounds as Possible - moving through a couple exercises together within a defined time frame (8-14 minutes)

EMOMS = Every Minute On the Minute - more timed to bring in a consistent endurance stimulus mixed with strength

TABATA -LIKE = short work time followed by rest, I enjoy creating variations of work rest periods

Strength Lifting Basics

The basics are for everyone because our foundation is built on our ability with the basics.

And the best thing about the basics; simplicity

THE BASICS:

1. Technique

It doesn’t matter if we have been lifting for years, coming back to it, or starting for the first time understanding and being able to move within the general pattern that is most option for strength will go a long way. This means you may need to keep loads or speed slightly lower at first to ensure you can move within the technique provided. We are not going for perfect but there are certain patterns of movement that are more optimal than others to move in!

2. Consistency

Because repetition of these simple strength workouts creates familiarity with simple strength movements allowing you to keep showing up without needing to overthink!

Accountability and fun with consistent repetition will build your strength and confidence week by week!

KNOW THAT Consistency could be once a week, alternating 2 times a week with 1 times week in biweekly chunks

3. Load & Intensity

After being able to show consistency and control with lower level challenge, then we can start to increase weight/load, volume meaning how many reps per set, or speed!

4. Ensure Recover, Ensure your Gains

Include breathwork to release tension, and stretching to maintain flexibility in your muscles between strength sessions to support your body recovering.

Stretching can be one at a time sprinkled through out your day or could be 2-4 together for a mini session

Workouts create stimulus for gains, we MUST recover in order to actually receive the gains!

Check out this Recovery EBook (coming soon) to help you plan for your recovery!

WORKOUT & LOAD TRACKING SHEETS

Workout Tracking Sheet (click here)

• to help you “save” favorite workouts or note workouts you want to repeat and improve how strong you feel doing it!

Exercise Weight/Load Tracking Sheet (click here)

• to help you determine what weights to use allowing you to build on your experience

MAKE THE MOST OF THE PROGRAM & HAVING SYMPTOMS?

Remember, I am here to provide you with coaching support as much as I am physiotherapist here to help, because as a physio, we learn the skills of a coach; listening, synthesizing, reflecting to provide guidance, accountability, and more all personalized because it is one on one with you!

Send me a message anytime, and I will be in touch soon too!
reimerpt@gmail.com or 306-381-3446

There are other options and supports! I am with you, Myranda

WORKOUTS