Use this posts here to make sure you're doing every move correctly!
DAY 1 WORKOUT: ABS & BOOTY
- Avoid crunches and reduce how low you lower legs if any back issues o if a beginner
- Advanced, lower legs more in ab movements and wide elbows in your crunches (or reaching forward with arms)
- Stop if you feel cramping in the lower body and only join back in once cramp releases
- EXTRA OPTIONS: Use ankle weights for progressing the leg movements (be sure to remove for abs)
DAY 2 WORKOUT: TOTAL BODY BARRE
- Lower heels to floor and reduce range of movement if any knee issues or if a beginner
- Upper body movements can be performed on knees with a pillow underneath if needed
- EXTRA OPTIONS: Use dumbbells during standing work for upper body bonus
DAY 3 WORKOUT: BRAZILIAN FLOW
- If you can't do downward dog movements, modify with a child's pose
- For kicks you can use a chair for support if you need a little extra balance help (there is no jumping)
- All upper body movements will have a modification and you can take a break as often as you like
DAY 4 WORKOUT: TONING TRIO (ABS, BACK & ARMS)
- Lower back pain with abs is because of insufficient abdominal contraction, focus on squeezing abs at all times
- If you feel strain in lower back or shoulders, take a break, rest and come back in after a rep or two
- Lower back strength is key to stronger abs so be sure to stay for this part of the workout!
DAY 5 WORKOUT: HIIT/CARDIO (NO JUMPING)
- Take as many breaks as you need to even if they aren't officially given
- Have water nearby to sip on in case you want it
- Always engage abs during these movements, that is what will protect your back!
DAY 6 WORKOUT: POWER PILATES
- Engage the pelvic floor muscles by squeezing below the belly button
- If you have lower back or knee issues do the single-leg movements with both feet on the floor
- For abdominal exercise modifications do not do the the crunches
- Advanced, keep legs long in most ab movements
DAY 7 WORKOUT: BRAZILIAN FLOW - BURN
- Only do bent knee leg movements if you're working on balance or have tight hips
- All upper body movements can be modified by resting knees on floor as often as needed
- Advanced, feel free to pick up speed and go faster through this flow
DAY 8 WORKOUT: REHAB (STRETCH & BALANCE)
- Have a chair or wall nearby for the balancing movements if you need them
- Grab a towel or yoga strap for the stretching part
- Be sure to stretch enough that you feel it but don't push too hard (that means bend knees etc. when you need to)
DAY 9 WORKOUT: BUM BUM
- If you experience lower back pain take a break in between reps AND avoid single-leg movements (modify for both feet on floor)
- Always engage the abs and pelvic floor muscles - this is key to avoiding back pain in any glutes workout
- If you have ankle weights you can add them for progression AND you can add height for bridges with a chair/sofa/etc.
DAY 10 WORKOUT: BARRE SIDELINE
- Keep leg bent if any discomfort in lower back or side
- Always engage the abs and pelvic floor muscles, you can do this by keeping hips slightly tucked forward and belly button drawn in
- Shoulder should be relaxed and rolled back at all times, with chest proud and chin lifted
