Form and Technique for Workouts

FORM AND TECHNIQUE

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

 

 




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