INTRO:
Since being in quarantine due to COVID-19 I have molded an “at home” workout routine I love and will continue to practice far beyond this pandemic lifestyle! I have grown into the practice of Pilates more than before the gyms closed. I keep upper body days light weight / bodyweight and my lower body days is a mix of bodyweight, ankle weights, dumbbells and resistance bands. I made a shift to lighter weights and slower workouts since early in the year, my body has thanked me for it in more ways than one (definition, stress, strength, balance, endurance, ENJOYMENT to name a few...) I am grateful that this quarantine life has amplified these shifts.
Most of my workouts start off with a low to medium intensity cardio session. I will incline walk and Jog on the treadmill, or outdoors. I have been genuinely loving cardio sessions. I find incline walking to be the best for me, but I’ve recently implemented 1-2 mile runs to challenge my aerobic level and stay active during this time of quarantine. It’s been amazing to see my endurance improve and do some mindless movement! I love getting my sweat in before I slow it down and really connect to my body through Pilates style movements. On days “off” I will still be intentional about being active - I love going on walks and doing yoga flows.
My workout style has changed a lot over the years, this method of Pilates / weightlifting / cardio / yoga mix is working the best for me. Lower impact, slower movements help me with the mind to muscle connection, sculpt my body, improve form, posture, core strength, bodyweight strength and give me an overall feeling of loving my body through movement instead of forcing physical stress for the sake of reaching some ideal aesthetic. These workouts keep my cortisol lower and I am always surprised at how challenging a bodyweight / lightweight movement can be when you really slow it down and engage the whole body- I still get sore every time I make little tweaks in reps/sets and variety of exercises.
THE ROUTINE:
I have linked video resources I use from my favorite instructors that have helped me create this routine through IG, websites, live online workouts. My personalized workouts are written out with clear description, if you have questions contact me! I love implementing a mix of my own moves + the instructors.
Monday – Lower body workout // glutes and hamstring focused: takes about 45 min total
Warmup/ Optional Aerobic circuit x 1 round
Jump rope 2 min
Standing ab stuck with torso rotation 15 x side
Squat + toe point: extended arms press back when coming up from squat and point leg x 20
Jumping jacks with torso twist x 30 seconds (optional resistance band)
CIRCUIT x 2: perform each movement slow and controlled on each side, 1 round should take you no less than 10 minutes! Can add more rounds as you feel!
Side lunge banded x 15
Frog hip opener banded x 15
Glute bridge banded + 5 lbs. Dumbbells x 20 + hold and 20 pulses abduction (outward)
Straight leg side raises banded with 5 lbs. dumbbell at hip x 15
Reverse lounge (step backwards) into knee tuck x 10
OPTIONAL: 1 min jump roping between each round of circuit +
Melissa wood health 19- or 24-min booty focused flow with ankle weights.
Tuesday – upper body // arms, back, abs: about 45-minute total Circuit x 2
Arms, back and shoulder toning by Amanda brisk on Instagram (link for video demo)
Push up with twist x 12
Triceps slide x 15
Down dog (pike up) push up x 15
Elbow lifts + wipers x 20
Triceps drop (preacher push up) x 20
Side plank reach through x 15 +
Wednesday
– active rest day: Cardio and Abs: 15 min
Cardio 30 min incline walking starting off with a short jog (0.5-2 miles depending how I feel)
Abs: 10-minute Pilates Abs real time workout by Lyzabeth Lopez Love this one for learning basic pilates moves for abs! Focused on synching waist by working the transversus abdominis. OR
MadFit 15 min “flat belly and strong core” Ballet Abs workout.
Thursday
– upper body // arms and abs: about 45 min total
Warmup: 1-minute jump rope, keep arms close to body to really activate them.
12 bird dog hold tricep kick back x 3
10 prone arms lift + 10 arms extensions
12 hold sumo squat lateral raise
12 lateral to front raises
12 reverse fly
+
Friday
– Lower body // glutes and thigh focused: about 45 min total
Warmup
Jump rope
Banded side lounge x 20
CIRCUIT X2 – MIX of personalized movements and Paola Pilates IG “legs”
Banded frog x 15
Banded + 5lbs DB glute bridge x 15 + 15 pulses abductions
Banded straight leg raises x 15
(PAOLA PILATES IG + resistance band) :
Bodyweight leg lift + kick
Banded single leg glute bridge +leg lift x 10
Banded deadlift to squat
Banded side lounge with arm reach
Anterior flexion lounge x 15
Step forward lounge x 15 +
Melissa wood health 25 min inner and outer thigh with ball, ankle weights and band.
Saturday
– Full body pilates with a core focus. About 30 minutes. All bodyweight.
and/or 10-minute full body by Shannon Nadj (1-3 rounds) OR
Sunday
– full rest day: stretch and walk.
I strive to make time every day to dedicate at least 5 minutes morning, night and after workouts to stretch / foam roll. Flexibility has been an absolute game changer to the effectiveness of my workouts. I strongly recommend implementing ways to stretch out and release tension in your body along with your workout routine.
If you try any of these workouts or adopt any of the featured ladies' methods within the workouts reach out and let me know how they are working for you!
Xoxo, Flo.
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