SEXY IN SIX WEEKS

SEXY IN 6 WEEKS

PROGRAM OVERVIEW

Sexy in Six Weeks is a program that utilises a lot of the different approaches that have helped form the way we train over the years. It is a combination Strength | Hypertrophy program designed for overall physique enhancement.


LEVEL

◼︎ All Levels

DURATION

◼︎ 20-30 Minutes

DESCRIPTION

Sexy in 6 Weeks is a program that utilises a lot of the different approaches that have helped form the way we train over the years. It is a combination of Strength + Hypertrophy designed for overall physique enhancement. This program has a particular focus on the Legs and Core as they make up three of the five training days. The other two days are Upper Body Days with one having a stronger focus on the pushing musculature with the other day geared more towards pulling.

The program is moderate volume as we are big believers that one of the best ways to develop strength density and fullness is through the adaptations that can be made by increasing volume demands. One of the overriding principles that we live by with our training is that the program needs to work into your lifestyle. So there is flexibility in how you proceed with it. We encourage you to experiment and make it work for you.

WORKOUT FREQUENCY

◼︎ It can be done either as 5 Days consecutively with 2 Days off. Or it can be done as a 3 on 1 Day off, 2 on 1 Day off split
◼︎ There is no set length you should stick with the program for between 6 – 8 weeks. Although if you are still seeing results the program could be run for up to 12 consecutive weeks.

SETS AND REPS

◼︎ The Sets and Reps are indicted for each exercise. Repetitions are an approximation for instance if the rep range says 12 and you can do 20 easily you need to increase the weight. The same goes for the other way.

REST PERIODS

◼︎ In regards to rest periods again there is no set amount of rest time. Rest as long as needed to give the next set your full effort. Generally, this will be between 1 – 3 Mins.

EQUIPMENT

◼︎ Barbel, Dumbbells, Kettlebells
◼︎ Box or Bench
◼︎ Pull Up Bar or Rings
◼︎ Yoga Mat

Play Video

WEEK 1

WORKOUT 1

DESCRIPTION
This workout is all about strength density and volume for legs. We start with Squats and you need to pick a weight that you can do 6 sets of 10 reps with. The weight should be sufficiently challenging if you are comfortably able to perform 12 or more reps then you need to increase the weight. You should be allowing yourself full recovery between sets of this exercise. This is not about conditioning as I said at the start it is about strength density and building volume in your training. Make sure that you are using a full range of motion. We finish the day with two exercises for core Hanging Tuck Ups for our anterior and Weighted Vertical Chops are great full-body finishers.

WORKOUT DETAILS
(1) BARBELL OR DUMBBELL SQUATS
6 SETS | 10 REPS
(2) WEIGHTED VERTICAL CHOPS
3 SETS | 10 – 15 REPS

EQUIPMENT
◼︎ Barbell or Dumbbells
◼︎ Weight Plate
Let’s go workout! ❤ Winter

WORKOUT 2

DESCRIPTION
It is our first Upper Body day of the week. The focus today is Chest, Shoulders, and Triceps. We start the day with a heavy Dumbbell Press. 4 Sets of 5 Reps is a great balance between strength and hypertrophy. The second exercise is taken from the world of gymnastics if you have ever seen a ring specialist you will understand what beautiful upper body development they possess. The Maltese Press is a rarely used but highly effective exercise that will improve your straight arm strength.  We finish the day with a superset for  Triceps. The arms respond well to lighter weights and higher reps and this a great way to finish off your Upper session for the day.

WORKOUT DETAILS
(1) DUMBBELL CHEST PRESS
4 SETS | 5 REPS
(2) MALTESE PRESS
4 SETS | 6 – 8 REPS
(3) TRICEP SUPERSET
4 SETS | 10 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

WORKOUT 3

DESCRIPTION
We are back training our Legs and Core again. The focus of the first exercise is building strength when working unilaterally. Unilateral exercises are a great way of ironing out any imbalances that you may have and they are also fantastic at adding an extra balance element to exercises. There are more ways to stress a muscle than by simply increasing load. We use Bulgarian Split Squats with a rep range focussed on hypertrophy. From there we finish with a nice little Core Circuit focusing on stability in the Support or Plank position and we just made it over hump day.

WORKOUT DETAILS
(1) BULGARIAN SPLIT SQUATS
4 SETS | 12 REPS
(2) CORE CIRCUIT
4 SETS | 8 – 20 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

WORKOUT 4

DESCRIPTION
Workout 4 is our last Upper Body day for the week. The big focus of this session is Back. We start with some of the heavyweights of Upper Back training in a great superset. Pull-Ups and Rows will have some enormous overall body composition effects. You can always try some different grips to make it a little easier, bands are an ok way of regressing as well. From the Back, we move up to the Shoulders. I love supersetting exercises for the Shoulders they respond so well to lots of repetitions and multiple angles and ranges of motion. Standing Overhead Dumbbell Press a great overall Shoulder developer and then we add a unique one to the mix. The One-Arm Dumbbell Throw is a great hybrid shoulder whole-body exercise.

WORKOUT DETAILS
(1) BACK SUPERSET
1. PULL-UPS
5 SETS | 5 REPS
2. ONE ARM ROWS
5 SETS | 5 REPS

(2) SHOULDER SUPERSET
1. SHOULDER PRESS
4 SETS | 10 REPS
2. ONE ARM THROWS
4 SETS | 10 REPS

EQUIPMENT
◼︎ Pull-Up Bar or Rings
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

WORKOUT 5

DESCRIPTION
Today is all about Metabolic Conditioning. We use circuits as a way of increasing the oxygen demands on the system.  It is another example of there being more ways to place stress on the system than by simply increasing weight and repetitions. Circuit 1 Explosive Quad Circuit will take your legs to near absolute failure. It will produce large amounts of lactic acid and is a great way of finishing off the legs after a great week’s training. After we have finished with the legs. We move onto our core circuit focusing on our Hollow position. The core is made up of all of your postural muscles so it loves high reps and long times under tension. 

WORKOUT DETAILS
(1) EXPLOSIVE QUAD CIRCUIT
3  SETS | 16 – 24 REPS
(2) CORE CONDITIONING CIRCUIT
3 SETS | 10 – 15 REPS

EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

EQUIPMENT
◼︎ Yoga Mat

Let’s go workout! ❤ Winter
 

WEEK 2

WORKOUT 6

DESCRIPTION
Workout 1 of Week 2 and we are back training our legs and core. Exercise 1 is a Sumo Squat. I love hitting the legs from a variety of angles to give the best overall development. From there it is on to 4 sets of 10 reps of Romanian Deadlifts. These will be sure to light up the posterior chain. Make sure you are always controlling the weight and using good form. The last exercise for the legs today is an Anterior Reach. This is a great finisher you don’t need to go heavy, it’s also great for improving balance. We finish the day with Hanging Tuck Ups to light up the midsection and build that washboard.

WORKOUT DETAILS
(1) KETTLEBELL SUMO SQUATS
4 SETS | 10 REPS
(2) ROMANIAN DEADLIFT
4 SETS | 10 REPS
(3) HANGING TUCK UPS
3 SETS | 10 – 15 REPS

EQUIPMENT
◼︎ Dumbbells or Kettlebells
◼︎ Pull-Up Bar
Let’s go workout! ❤ Winter

WORKOUT 7

DESCRIPTION
It is our first Upper Body day of  Week 2. In this workout, the focus will be Shoulders and Biceps.  Dumbbell Clean and Press comes first we keep the reps quite low for this exercise and try and develop power. We love utilizing different rep schemes to make sure that your muscles get worked to the full extent. Another favorite technique that we love to use mini circuits, the shoulders can handle high reps, and combining a few exercises is a great way to get an amazing pump. A Biceps superset will finish us off. The arms respond well to lighter weights make sure to chase that pump.

WORKOUT DETAILS

(1) DUMBBELL CLEAN & PRESS
4 SETS | 6 – 8 REPS
(2) SHOULDER BLAST
4 SETS | 8 REPS
(5) BICEP SUPERSET
4 SETS | 10 REPS EACH ARM


EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench
Let’s go workout! ❤ Winter

WORKOUT 8

DESCRIPTION
Its legs again today. Some more unilateral training with Alternating Dumbbell Lunges. And then a focus on the Posterior Kinetic Chain. Hip Thrusters can be done with either a dumbbell, barbell, or even a kettlebell. These are amazing for glute activation. Don’t forget to squeeze hard at the top of each rep for maximum contraction. Exercise 3 is a favorite superset of mine. I like to start with Leg Curls, I’m using a dumbbell here but they can also be done on a lying leg curl machine and I finish the superset with some Banded Clams these help me to isolate the Glutes the band gives me just the right amount of resistance. 

WORKOUT DETAILS
(1) DUMBBELL ALTERNATING LUNGE
3 SETS | 12 REPS
(2) DUMBBELL HIP THRUSTERS
3 SETS | 10 – 12 REPS
(3) POSTERIOR SUPERSET
3 SETS | 12 – 15 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench
Let’s go workout! ❤ Winter

WORKOUT 9

DESCRIPTION
Workout 4 is the final Upper Body day for Week 2. We start with the back. The Bent-Over Row is a great overall back developer and will also challenge the entire posterior kinetic chain. Make sure the weight is challenging and really try and drive those elbows back. Exercise number two is a twist on a traditional chest fly. Keeping the arms straight really increases the intensity of this exercise. Make sure to start light as this can be tough on the elbows if you go too heavy too quickly. We finish the day with an arm superset this time we will work the biceps and triceps together which is another favourite method that I like to use.

WORKOUT DETAILS
(1) BENT OVER ROW
4 SETS | 10 REPS
(2) STRAIGHT ARM FLYES
4 SETS | 12 REPS
(3) ARM SUPERSET
1. ONE ARM HAMMER CURLS
4 SETS | 15-20 REPS
2. TRICEP KICKBACKS
4 SETS | 8-10 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench
Let’s go workout! ❤ Winter

WORKOUT 10

DESCRIPTION
More leg and core conditioning. We start with a Single Leg Conditioning circuit. This circuit is more about utilizing Balance and different Ranges and Planes of motion. Our bodies are designed to work in 360 degrees and traditional training can often be too focused on only the sagittal plane. A Core circuit focussed on Support or Plank finishes the day and the week for us. 

WORKOUT DETAILS
(1)  SINGLE-LEG CIRCUIT
3 SETS | 12 REPS EACH SIDE
(2) PLANK CONDITIONING CIRCUIT
3 SETS | VARIOUS REPS

EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

EQUIPMENT
◼︎ Yoga Mat

Let’s go workout! ❤ Winter
 

WEEK 3

WORKOUT 11

DESCRIPTION
This workout is all about strength density and volume for legs. We start with Squats and you need to pick a weight that you can do 8 sets of 10 reps with. The weight should be sufficiently challenging if you are comfortably able to perform 12 or more reps then you need to increase the weight. You should be allowing yourself full recovery between sets of this exercise. This is not about conditioning as I said at the start it is about strength density and building volume in your training. Make sure that you are using a full range of motion. We finish the day with Weighted Vertical Chops these are great full-body finisher.

WORKOUT DETAILS
(1) BARBELL OR DUMBBELL SQUATS | 8 SETS x 10 REPS⁠
(2) WEIGHTED VERTICAL CHOPS | 8 SETS x 10 REPS⁠

EQUIPMENT
◼︎ Barbell or Dumbbells
◼︎ Weight plate or Kettlebell⁠
Let’s go workout! ❤ Winter

workout 12

DESCRIPTION
It is our first Upper Body day of the week. The focus today is Chest, Shoulders, and Triceps. We start the day with a heavy Dumbbell Press. 5 Sets of 5 Reps is a great balance between strength and hypertrophy. The second exercise is taken from the world of gymnastics if you have ever seen a ring specialist you will understand what beautiful upper body development they possess. The Maltese Press is a rarely used but highly effective exercise that will improve your straight arm strength. We finish the day with a superset for Triceps. The arms respond well to lighter weights and higher reps and this a great way to finish off your Upper session for the day.

WORKOUT DETAILS
(1) DUMBBELL CHEST PRESS | 5 SETS x 5 REPS⁠
(2) MALTESE PRESS | 5 SETS x 6–8 REPS⁠

 

TRICEP SUPERSET 
(1) LYING TRICEP EXTENSIONS⁠ | 5 SETS x 10 REPS⁠
(2) BENCH DIPS⁠ | 5 SETS x 10 REPS⁠

EQUIPMENT
◼︎ Dumbbells ( Heavy + Light)
◼︎ Flat Bench

 

Let’s go workout! ❤ Winter

workout 13

DESCRIPTION
We are back training our Legs and Core again. The focus of the first exercise is building strength when working unilaterally. Unilateral exercises are a great way of ironing out any imbalances that you may have and they are also fantastic at adding an extra balance element to exercises. There are more ways to stress a muscle than by simply increasing load. We use Bulgarian Split Squats with a rep range focussed on hypertrophy. From there we finish with a nice little Core Circuit focusing on stability in the Support or Plank position and we just made it over hump day.

WORKOUT DETAILS
(1) BULGARIAN SPLIT SQUATS⁠ | 5 SETS x 12 REPS⁠
 
CORE CIRCUIT⁠ | 3 SETS x 8-20 REPS⁠
(1) STABILITY BALL TUCK-INS ⁠
(2) REAR PLANK WITH HIP FLEXION
(3) PLANK WALK-INS⁠

EQUIPMENT
◼︎ Bench or chair
◼︎ Stability ball
◼︎ Yoga mat⁠
Let’s go workout! ❤ Winter

WORKOUT 14

DESCRIPTION
Workout 14 is our last Upper Body day for the week. The big focus of this session is Back. We start with some of the heavyweights of Upper Back training in a great superset. Pull-Ups and Rows will have some enormous overall body composition effects. You can always try some different grips to make it a little easier, bands are an ok way of regressing as well. From the Back, we move up to the Shoulders. I love super setting exercises for the Shoulders they respond so well to lots of repetitions and multiple angles and ranges of motion. Standing Overhead Dumbbell Press a great overall Shoulder developer and then we add a unique one to the mix. The One-Arm Dumbbell Throw is a great hybrid shoulder whole-body exercise.

WORKOUT DETAILS
BACK SUPERSET | 5 SETS x 5 REPS⁠
(1) PULL-UPS – HORIZONTAL ROW
(2) ONE ARM DUMBBELL ROWS⁠
SHOULDER SUPERSET | 5 SETS X 10 REPS⁠
(1) DUMBBELL SHOULDER PRESS
(2) ONE ARM DUMBBELL THROWS⁠

EQUIPMENT
◼︎ Pull-up bar or parallettes
◼︎ Dumbbells (light & heavy)
◼︎ Flat bench⁠
Let’s go workout! ❤ Winter

WORKOUT 15

DESCRIPTION
Today is all about Metabolic Conditioning. We use circuits as a way of increasing the oxygen demands on the system. It is another example of their being more ways to place stress on the system than by simply increasing weight and repetitions. Explosive Quad Circuit will take your legs to near absolute failure. It will produce large amounts of lactic acid and is a great way of finishing off the legs after a great week’s training. After we have finished with the legs. We move onto our core circuit focusing on our Hollow position. The core is made up of all of your postural muscles so it loves high reps and long times under tension.

WORKOUT DETAILS
EXPLOSIVE QUAD CIRCUIT | 3 SETS x 16-24 REPS
(1) BODYWEIGHT SQUATS
(2) BODYWEIGHT LUNGES
(3) JUMPING LUNGES
(4) JUMPING SQUATS

CORE CONDITIONING CIRCUIT | 3 SETS x 10-15 REPS
(1) HOLLOW HOLD
(2) FLUTTER KICKS
(3) TUCK UPS
 

EQUIPMENT
◼︎ Yoga mat⁠
Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

 

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

 

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

 

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

 

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

 

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

 

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

 

EQUIPMENT
◼︎ Yoga Mat

 

Let’s go workout! ❤ Winter
 

WEEK 4

WORKOUT 16

DESCRIPTION
Workout 1 of Week 3 and we are back training our legs and core. Exercise 1 is a Sumo Squat. I love hitting the legs from a variety of angles to give the best overall development. From there it is on to 4 sets of 10 reps of Romanian Deadlifts. These will be sure to light up the posterior chain. Make sure you are always controlling the weight and using good form. The last exercise for the legs today is an Anterior Reach. This is a great finisher you don’t need to go heavy, it’s also great for improving balance. We finish the day with Hanging Tuck Ups or regress to Tuck-Ups on the floor to light up the midsection and build that washboard.

WORKOUT DETAILS
(1) KETTLEBELL SUMO SQUATS
5 SETS | 10 REPS
(2) ROMANIAN DEADLIFT
5 SETS | 10 REPS
(3) HANGING TUCK UPS
5 SETS | 10 – 15 REPS

EQUIPMENT
◼︎ Dumbbells or Kettlebells
◼︎ Pull-Up Bar
Let’s go workout! ❤ Winter

workout 17

DESCRIPTION
It is our first Upper Body day of Week 4. In this workout, the focus will be Shoulders and Biceps. Dumbbell Clean and Press comes first we keep the reps quite low for this exercise and try and develop power. We love utilizing different rep schemes to make sure that your muscles get worked to the full extent. Another favorite technique that we love to use mini circuits, the shoulders can handle high reps, and combining a few exercises is a great way to get an amazing pump. A Biceps superset will finish us off. The arms respond well to lighter weights make sure to chase that pump.

WORKOUT DETAILS

(1) DUMBBELL CLEAN & PRESS
5 SETS | 6 – 8 REPS

(2) SHOULDER BLAST
(a) INVERTED CROSS⁠
(b) SIDE LATERAL RAISE
(c) FRONT RAISE
(d) BENT LATERAL

5 SETS | 8 REPS

(5) BICEP SUPERSET
5 SETS | 10 REPS EACH ARM


EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

workout 18

DESCRIPTION
Its legs again today. Some more unilateral training with Alternating Dumbbell Lunges. And then a focus on the Posterior Kinetic Chain. Hip Thrusters can be done with either a dumbbell, barbell, or even a kettlebell. These are amazing for glute activation. Don’t forget to squeeze hard at the top of each rep for maximum contraction. Exercise 3 is a favorite superset of mine. I like to start with Leg Curls, I’m using a dumbbell here but they can also be done on a lying leg curl machine and I finish the superset with some Banded Clams these help me to isolate the Glutes the band gives me just the right amount of resistance.

WORKOUT DETAILS
(1) DUMBBELL ALTERNATING LUNGE
5 SETS | 12 REPS
(2) DUMBBELL HIP THRUSTERS
5 SETS | 10 – 12 REPS
(3) POSTERIOR SUPERSET
5 SETS | 12 – 15 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

WORKOUT 19

DESCRIPTION
Workout 4 is the final Upper Body day for Week 2. We start with the back. The Bent-Over Row is a great overall back developer and will also challenge the entire posterior kinetic chain. Make sure the weight is challenging and really try and drive those elbows back. Exercise number two is a twist on a traditional chest fly. Keeping the arms straight really increases the intensity of this exercise. Make sure to start light as this can be tough on the elbows if you go too heavy too quickly. We finish the day with an arm superset this time we will work the biceps and triceps together which is another favourite method that I like to use.

WORKOUT DETAILS
(1) BENT OVER ROW
5 SETS | 10 REPS
(2) STRAIGHT ARM FLYES
5 SETS | 12 REPS
(3) ARM SUPERSET
1. ONE ARM HAMMER CURLS
5 SETS | 15-20 REPS
2. TRICEP KICKBACKS
5 SETS | 8-10 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

workout 20

DESCRIPTION
More leg and core conditioning. We start with a Single Leg Conditioning circuit. This circuit is more about utilizing Balance and different Ranges and Planes of motion. Our bodies are designed to work in 360 degrees and traditional training can often be too focused on only the sagittal plane. A Core circuit focussed on Support or Plank finishes the day and week for us.

WORKOUT DETAILS
(1)  SINGLE-LEG CONDITIONING CIRCUIT
1. ANTERIOR REACH⁠
2. HIP EXTENSION⁠
3. LATERAL LEG RAISE⁠
4. LYING LEG RAISE ⁠
5. ONE LEG GLUTE BRIDGE⁠
4 SETS | 12 REPS EACH SIDE

 

(2) PLANK CONDITIONING CIRCUIT
1. PLANK⁠
2. PLANK KNEE INS⁠
3. SIDE PLANK REACH⁠
4 SETS | VARIOUS REPS

EQUIPMENT
◼︎ Yoga Mat

Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

 

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

 

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

 

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

 

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

 

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

 

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

 

EQUIPMENT
◼︎ Yoga Mat

 

Let’s go workout! ❤ Winter
 

WEEK 5

WORKOUT 21

DESCRIPTION
This workout is all about strength density and volume for legs. We start with Squats and you need to pick a weight that you can do 8 sets of 10 reps with. The weight should be sufficiently challenging if you are comfortably able to perform 12 or more reps then you need to increase the weight. You should be allowing yourself full recovery between sets of this exercise. This is not about conditioning as I said at the start it is about strength density and building volume in your training. Make sure that you are using a full range of motion. We finish the day with Weighted Vertical Chops these are a great full-body finisher.

WORKOUT DETAILS
(1) BARBELL OR DUMBBELL SQUATS | 10 SETS x 10 REPS⁠
(2) WEIGHTED VERTICAL CHOPS | 10 SETS x 10 REPS⁠

EQUIPMENT
◼︎ Barbell or Dumbbells
◼︎ Weight plate or Kettlebell⁠

Let’s go workout! ❤ Winter

workout 22

DESCRIPTION
It is our first Upper Body day of the week. The focus today is Chest, Shoulders, and Triceps. We start the day with a heavy Dumbbell Press. 5 Sets of 5 Reps is a great balance between strength and hypertrophy. The second exercise is taken from the world of gymnastics if you have ever seen a ring specialist you will understand what beautiful upper body development they possess. The Maltese Press is a rarely used but highly effective exercise that will improve your straight arm strength. We finish the day with a superset for Triceps. The arms respond well to lighter weights and higher reps and this a great way to finish off your Upper session for the day.

WORKOUT DETAILS
(1) DUMBBELL CHEST PRESS | 6 SETS x 5 REPS⁠
(2) MALTESE PRESS | 6 SETS x 6–8 REPS⁠
TRICEP SUPERSET 
(1) LYING TRICEP EXTENSIONS⁠ | 6 SETS x 10 REPS⁠
(2) BENCH DIPS⁠ | 6 SETS x 10 REPS⁠

EQUIPMENT
◼︎ Dumbbells ( Heavy + Light)
◼︎ Flat Bench

Let’s go workout! ❤ Winter

workout 23

DESCRIPTION
DESCRIPTION
We are back training our Legs and Core again. The focus of the first exercise is building strength when working unilaterally. Unilateral exercises are a great way of ironing out any imbalances that you may have and they are also fantastic at adding an extra balance element to exercises. There are more ways to stress a muscle than by simply increasing load. We use Bulgarian Split Squats with a rep range focussed on hypertrophy. From there we finish with a nice little Core Circuit focusing on stability in the Support or Plank position and we just made it over hump day.

WORKOUT DETAILS
(1) BULGARIAN SPLIT SQUATS⁠ | 6 SETS x 12 REPS⁠
 
CORE CIRCUIT⁠ | 4 SETS x 8-20 REPS⁠
(1) STABILITY BALL TUCK-INS ⁠
(2) REAR PLANK WITH HIP FLEXION
(3) PLANK WALK-INS⁠

EQUIPMENT
◼︎ Bench or chair
◼︎ Stability ball
◼︎ Yoga mat⁠

Let’s go workout! ❤ Winter

WORKOUT 24

DESCRIPTION
Workout 24 is our last Upper Body day for the week. The big focus of this session is Back. We start with some of the heavyweights of Upper Back training in a great superset. Pull-Ups and Rows will have some enormous overall body composition effects. You can always try some different grips to make it a little easier, bands are an ok way of regressing as well. From the Back, we move up to the Shoulders. I love super-setting exercises for the Shoulders they respond so well to lots of repetitions and multiple angles and ranges of motion. Standing Overhead Dumbbell Press a great overall Shoulder developer and then we add a unique one to the mix. The One-Arm Dumbbell Throw is a great hybrid shoulder whole-body exercise.

WORKOUT DETAILS
BACK SUPERSET | 6 SETS x 5 REPS⁠
(1) PULL-UPS – HORIZONTAL ROW
(2) ONE ARM DUMBBELL ROWS⁠

 

SHOULDER SUPERSET | 6 SETS X 10 REPS⁠
(1) DUMBBELL SHOULDER PRESS
(2) ONE ARM DUMBBELL THROWS⁠

EQUIPMENT
◼︎ Pull-up bar or parallettes
◼︎ Dumbbells (light & heavy)
◼︎ Flat bench⁠

 

Let’s go workout! ❤ Winter

workout 25

DESCRIPTION
Today is all about Metabolic Conditioning. We use circuits as a way of increasing the oxygen demands on the system. It is another example of there being more ways to place stress on the system than by simply increasing weight and repetitions. Explosive Quad Circuit will take your legs to near absolute failure. It will produce large amounts of lactic acid and is a great way of finishing off the legs after a great week’s training. After we have finished with the legs. We move onto our core circuit focusing on our Hollow position. The core is made up of all of your postural muscles so it loves high reps and long times under tension.

WORKOUT DETAILS
EXPLOSIVE QUAD CIRCUIT | 5 SETS x 16-24 REPS
(1) BODYWEIGHT SQUATS
(2) BODYWEIGHT LUNGES
(3) JUMPING LUNGES
(4) JUMPING SQUATS

CORE CONDITIONING CIRCUIT | 5 SETS x 10-15 REPS
(1) HOLLOW HOLD
(2) FLUTTER KICKS
(3) TUCK UPS
 

EQUIPMENT
◼︎ Yoga mat⁠

Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

 

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

 

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

 

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

 

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

 

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

 

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

 

EQUIPMENT
◼︎ Yoga Mat

 

Let’s go workout! ❤ Winter
 

WEEK 5

WORKOUT 26

DESCRIPTION
Workout 1 of Week 6 and we are back training our legs and core. Exercise 1 is a Sumo Squat. I love hitting the legs from a variety of angles to give the best overall development. From there it is on to 6 sets of 10 reps of Romanian Deadlifts. These will be sure to light up the posterior chain. Make sure you are always controlling the weight and using good form. The last exercise for the legs today is an Anterior Reach. This is a great finisher you don’t need to go heavy, it’s also great for improving balance. We finish the day with Hanging Tuck Ups or regress to Tuck-Ups on the floor to light up the midsection and build that washboard.

WORKOUT DETAILS
(1) KETTLEBELL SUMO SQUATS
6 SETS | 10 REPS
(2) ROMANIAN DEADLIFT
6 SETS | 10 REPS
(3) HANGING TUCK UPS
6 SETS | 10 – 15 REPS

EQUIPMENT
◼︎ Dumbbells or Kettlebells
◼︎ Pull-Up Bar

 

Let’s go workout! ❤ Winter

workout 27

DESCRIPTION
It is our first Upper Body day of Week 6. In this workout, the focus will be Shoulders and Biceps. Dumbbell Clean and Press comes first we keep the reps quite low for this exercise and try and develop power. We love utilizing different rep schemes to make sure that your muscles get worked to the full extent. Another favorite technique that we love to use mini circuits, the shoulders can handle high reps, and combining a few exercises is a great way to get an amazing pump. A Biceps superset will finish us off. The arms respond well to lighter weights make sure to chase that pump.

WORKOUT DETAILS

(1) DUMBBELL CLEAN & PRESS
6 SETS | 6 – 8 REPS

(2) SHOULDER BLAST
(a) INVERTED CROSS⁠
(b) SIDE LATERAL RAISE
(c) FRONT RAISE
(d) BENT LATERAL

6 SETS | 8 REPS

(5) BICEP SUPERSET
6 SETS | 10 REPS EACH ARM


EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

workout 28

DESCRIPTION
Its legs again today. Some more unilateral training with Alternating Dumbbell Lunges. And then a focus on the Posterior Kinetic Chain. Hip Thrusters can be done with either a dumbbell, barbell, or even a kettlebell. These are amazing for glute activation. Don’t forget to squeeze hard at the top of each rep for maximum contraction. Exercise 3 is a favorite superset of mine. I like to start with Leg Curls, I’m using a dumbbell here but they can also be done on a lying leg curl machine and I finish the superset with some Banded Clams these help me to isolate the Glutes the band gives me just the right amount of resistance.

WORKOUT DETAILS
(1) DUMBBELL ALTERNATING LUNGE
6 SETS | 12 REPS
(2) DUMBBELL HIP THRUSTERS
6 SETS | 10 – 12 REPS
(3) POSTERIOR SUPERSET
6 SETS | 12 – 15 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

WORKOUT 29

DESCRIPTION
Workout 29 is the final Upper Body day for Week 4. We start with the back. The Bent-Over Row is a great overall back developer and will also challenge the entire posterior kinetic chain. Make sure the weight is challenging and really try and drive those elbows back. Exercise number two is a twist on a traditional chest fly. Keeping the arms straight really increases the intensity of this exercise. Make sure to start light as this can be tough on the elbows if you go too heavy too quickly. We finish the day with an arm superset this time we will work the biceps and triceps together which is another favorite method that I like to use.

WORKOUT DETAILS
(1) BENT OVER ROW
6 SETS | 10 REPS
(2) STRAIGHT ARM FLYES
6 SETS | 12 REPS
(3) ARM SUPERSET
1. ONE ARM HAMMER CURLS
6 SETS | 15-20 REPS
2. TRICEP KICKBACKS
6 SETS | 8-10 REPS

EQUIPMENT
◼︎ Dumbbells
◼︎ Flat Bench

Let’s go workout! ❤ Winter

workout 30

DESCRIPTION
More leg and core conditioning. We start with a Single Leg Conditioning circuit. This circuit is more about utilizing Balance and different Ranges and Planes of motion. Our bodies are designed to work in 360 degrees and traditional training can often be too focused on only the sagittal plane. A Core circuit focussed on Support or Plank finishes the day and week for us.

WORKOUT DETAILS
(1)  SINGLE-LEG CONDITIONING CIRCUIT
1. ANTERIOR REACH⁠
2. HIP EXTENSION⁠
3. LATERAL LEG RAISE⁠
4. LYING LEG RAISE ⁠
5. ONE LEG GLUTE BRIDGE⁠
4 SETS | 12 REPS EACH SIDE

 

(2) PLANK CONDITIONING CIRCUIT
1. PLANK⁠
2. PLANK KNEE INS⁠
3. SIDE PLANK REACH⁠
4 SETS | VARIOUS REPS

EQUIPMENT
◼︎ Yoga Mat

Let’s go workout! ❤ Winter

COOL DOWN STRETCH ROUTINE

DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.

WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

 

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

 

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

 

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

 

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

 

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

 

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

 

EQUIPMENT
◼︎ Yoga Mat

 

Let’s go workout! ❤ Winter
 
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