September & October Session
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10/21: All The Things Upper Body
For the last class of the September session we are pretty much just doing all the things upper body!!
Getting ready to feel strong, spicy and stoked.
You need: Weights, Ball, Elevated surface
Check In: Shoulder Fly, Push Up, Plank (or low lunge) Row
10/14: Balance, Stability, Core
We’re getting super technical in this class! Working on our balance, stability, core, hip flexors and shoulders slow and controlled to get all those smaller muscles fired up. This is definitely an “if it’s easy you’re not doing it right” workout. The goal is to engage, engage, engage!
Check In: Standing knee lift and press, Bird dog weight pass, Praying mantis (single leg dead bug)
10/7: Triceps, Biceps, Abs
We’re doing some upper body supersets today to work the triceps, biceps and abs. And then we’ll end with some ball slam cardio!! Week 4 and we’re killin’ it!
Check in: Tricep extension, Skull crusher and Side plank
9/30: Shoulders, Back, Abs
Warming up with some dynamic stretching before getting into our activation is going to feel so good after our previous leg day! We fire up our shoulders and back for our main lifts! We have a super spicy ab and shoulder burnout before we finish with some super set cardio with weights!
You’ll need:
Kettlebell & Dumbbells
Your Check in:
Upright row / Bent over
9:23 Chest, Upper Back, Core
This class is all about the postural muscles and core to help us stand tall, confident and strong. I love working dead bugs into my routine to help with pelvic floor and deep core strength. These are so beneficial for our overall training. Your check in today is a video of your dead bugs.
9/16: Shoulders, Triceps, Abs
This class has the main muscle focus of shoulders & Triceps with a spicy ab burn out - options for those pregnant, postpartum or back pain. We finish with a super fun 5 round cardio!
Please check in when you’re done so I know how you’re feeling!
10/19: Squats, Lunges, Abductors
Continuing the progress in strength with our squat and lunge form we will change up our intervals for squats and have the option to use a deficit for a larger range of motion for our lunges. Doing some fresh work for activation and burnout with our mini band your booty will be toast before we even get to cardio. And then I show you how to use your ball or dumbbell to level up!
You need:
band, weights, ball, elevated surface to sit on (couch, chair, bench, step), low elevated surface to stand on (book, weight plate, etc.)
Check In:
Abductor activation - just one variation, squat, curtsy lunge
10/12: Hip Thrusts & Hamstrings
Time to work on our hip thrusts and dead lifts again! The hope is to go heavier but the goal is always perfecting our form!
Both these moves require help from the rest of the body and you must maintain focus in every rep.
Check in: Hip thrust, Deadlift, Dead stop swing
10/5: Lunges
It’s time to work on lunges. Lunges get a bad wrap for being “hard on the knees”. While this can be true because they’re a unilateral exercise, it’s also mainly due to having improper form. So let’s practice!
You also need any sort of elevated surface for a bridge burnout!!
Your check in is one interval of each.
9/28: Squats, Thrusts, and Sprints
We’re going to work on our heavy squat form and keeping pace as a motivational tool. Look forward to an extra spicy body weight hip thrust burn out before we test & push our threshold with a 10 min cardio finisher. This class will leave your booty as high as your endorphins.
Your check in video for this class is your one round of your squats!
9/21: Gettin’ deep into the hamstrings, it is deadlift day! Remember to focus on form over everything. Deadlifts require work from your entire body with a main focus on hamstrings. It’s always a super good idea to have a mirror close by or to set up your phone and film yourself to watch your form.
Please send me a video of your deadlift as your check in for this class. it’s pertinent I see your form so I can help make adjustments where necessary.
9/14: Booty Builder - Bridges, Thrusts & Lunges
This class is all about the booty building! Building tension with bridges and different types of thrusts, you will be feeling that butt quick and all day long! Check out that booty pump in the mirror when you’re done - yes, your butt DID grow 2 sizes!!
Don’t forget to check in when you’re done. And always let me know if you have questions on form etc.