Don't have time to make it to a class? Kick your own butt!

Tune in weekly for a workout you can do at home! Use my weekly workout playlist to help motivate you doing these moves.

ENJOY!

 
 
 
 
IMG_0516.GIF

WARM UP

WARM-UP

These squats are my favorite! Not better way to get warm then with squats!

SET UP: Start with your feet a little wider than your hips, bend your knees and draw your booty back (like you are sitting in a chair). Then push through your heels and stand up tall. Your core stays strong the entire time, and your spine stays long.

REPS: Use the first song on the playlist to get your body ready and squat it out! I recommend at least 100 :)

 
 
IMG_0526.GIF

BOOTY & LEGS

 

 

Now that your body is ready to go, let's get deep into your legs and glutes!

SET UP: Bring one foot forward and stretch your back leg long behind you, and hinge your heart forward over your front heel (incline crescent lunge). Bend your back knee to floor bringing your shoulders on top of your hips keeping your front leg in a lunge (box lunge)

REPS: STAY ON THIS SIDE FOR THE WHOLE SECOND SONG! We will get the other side after cardio :)

 
IMG_0519.GIF

DID SOMEONE SAY, "BURPEES"?

 

You read that right. Burpees. But don't worry, these are fun.

SET UP: Start in a sumo squat at the top of your mat, jump or step your feet back to plank, add a mountain climber on each side, jump or step your feet back to your low sumo squat then stand up tall.

REPS: I love doing these to an 8 count, so each movement gets it's own beat. Try to stay even in your movement and use the entire song for them (each week I will add on another 30 seconds-you're welcome).

IMG_0523.GIF

JUMPING JACKS!

REPS: 30 seconds of JJ, 30 seconds of dance party (AKA do whatever you want)

HAVE SOME FUN!

 
IMG_0527.GIF

BOOTY & LEGS

Repeat the incline crescent lunge to box lunge on the other side.

 
IMG_0525.GIF

GUN SHOW

SET UP: Start in All 4's, then walk your hands forward 6-8 inches, so that when you bend your elbows they are right below your shoulders. 

REPS: Start in LROM going from long arms to elbows to the mat, then finish with SROM (pulses of death).

 
IMG_0531.GIF

CORE

 

SET UP: Lay on your back, and bring your feet wider than your hips. As you exhale, contract your core and push your navel to your spine and feel your low back compress down into the mat. Keep this connection to your low core as you lift and lower your heart off the mat.

REPS: Alternate between LROM lifting all the way up and down to the mat, and holding at the top and adding a SROM pulse at the top.

IMG_0497.jpg

MEDITATE

After you have finished the hard work, and had a chance to bring your heart rate down find a comfortable seat. 

Using your breath as your guide, start to slow down and LISTEN. Notice your thoughts, notice the distractions, and make a choice to come back to your beautiful breath.

TAKE ON YOUR DAY!