LIFT @ home

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

Core & Stretching Focused - 30 minutes

Choose between strength focused workouts or ones that include movements to elevate your heart rate through speed and impact cardio movements!

As always, there will be different variations to ensure we meet you were you are at!

Every replay is a whole body workout that includes movements to prepare you (warm up) and help you transition to your next task of the day (cool down)

Use the 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!

Use the exercise weight tracking sheet (click here) to help you determine what weights to use allowing you to build on your experience

“Embrace your Strength & Express it often, This is how it Grows”

FOUNDATIONAL CORE

Focus: Moving slowly and very intentional as we go through a foundational breath pattern that can help with core coordination as we increase tension and pressure with our exercises today! We also focus on being able to move our hips independent of our spine; working our bootys!!

Equipment: none, just you!!

**Chair/bench for not kneeling

Rounds

Breathwork

V- Sit variations

Hands & Knees (or standing) Hip Work

INTENTIONLY SLOW - CORE & STRETCH

Focus: Slowing down allows us to hear more from our body and lean into finding positions where we feel strong and stable. Three core focused exercises and a whole lot of stretching!

Equipment: dumbbells

Rounds

Kneeling Weighted Rotations

Hands & Knees Dumbbell Row

Dumbbell Pull Over

LEGS CORE SANDWICH

WEDNESDAY REPLAY

FOCUS: Testing core endurance with 2 rounds of core focused movement on the floor. Then into some challenge for the legs and back to the core moving now under more fatigue!

Equipment: Dumbbells

ROUNDS

Starfish Crunch, Up Down Planks

Single Leg Deadlift + Bicep Curl