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”
Work through videos from top to bottom with progressing learning of movements and exposure to progressing movements
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
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
Starfish Crunch, Up Down Planks
FLOOR BOOTY & CORE
FOCUS: Booty, booty, booty and some core in there too! Shoulders get some good endurance work but we definitely bias to the glutes today!
Equipment: Small loop resistance band (optional), Dumbbells
CORE TO EXTREMITY
FOCUS: Core Endurance while we move our legs and arms around our trunk. Mostly on the floor with a nice slower BUT consistent pace!
Equipment: Floor space, dumbbells, your strong-ass self!!
4 Rounds
Bird Dog Row
Side Plank Hip Thrusts
Kneeling Dumbbell Chop
Dumbell Leg Lower
FLOOR CORE
FOCUS: 3 simple exercises that are great for any time of your life, especially when you need to slow it down for your core.
EQUIPMENT: Floor Space, Dumbbells
3 Rounds
Alternating Lying Pull Over
Glute bridge
Starfish Crunch