This is the time of year for reflecting on the past year and setting intentions for the 2019. A common one is losing weight, but what about just being more physically active? Incorporating more walks, taking the stairs, doing some squats at your desk, and etc are ways to get more activity in! Each workout review are great for those seeking inspiration!
Each workout has 4 exercise that you cycle through 4-5 times depending on your schedule! There are options below to make them harder or easier for everyone to have an option. This month is a mix of resistance training, but also yoga, barre, and Pilates. I want the routines to match those I would do myself! So it is like we are in this together!
Let’s get to the workouts!
Before we get to the workouts, do a quick warmup for 5-15-minutes! Some great warm-up options are hopping on a cardio machine for a mile or doing a circuit style warm-up of shuffles, high knees, butt kickers, and jumping jacks!
- 20 Inner Thigh Lifts (10 on each side)
- Regression (easier): Go only as high as your leg is able to go.
- Progression (harder): Add an ankle weight or add 3 pulses at the top of each rep.
- 20 Single Leg Glute Bridges (10 on each side)
- Regression: Do regular glute bridges.
- Progression: Add an ankle weight or hold at the top for 3-seconds.
- 20 Outer Thigh Leg Lifts (10 each side)
- Regression: Go only as high as your leg is able to go.
- Progression: Add an ankle weight or 3 pulses at the top of each rep.
- 20 Frog Pumps
- Regression: Do glute bridges for better range of motion.
- Progression: Place a weight on your pelvis such as a book.
- 30-Second Lunge with Pulses (switch legs after-15 seconds)
- Regression (easier): No pulses and simply hold the lunge)
- Progression (harder): Add weights or deepen the lunge.
- 30-Second Chair Pose (inhale lift up and exhale sit back down)
- Regression: Use a bar or wall for stability.
- Progression: Hold a weight in each hand.
- 30-Second Side Lunge (switch legs after 15-seconds)
- Regression: Only go down as far as you can or do regular lunges.
- Progression: Add weight or do 3 pulses at the end of each rep.
- 30-Second Chair Pose with Twist (switch after 15-seconds)
- Regression: Remove the twist and focus on your balance.
- Progression: Hold a weight in both hands.
- 30-Seconds of Burpees
- Regression (easier): Remove the jump and step forward and back instead.
- Progression (harder): Add in a
- 30-Seconds of Plie Squat
- Regression: Do a regular bodyweight squat.
- Progression: At the end of each rep, do 3 pulses.
- 30-Seconds of Jump Lunges (switch after 15-seconds)
- Regression: Do regular lunges and switch sides after 30-seconds.
- Progression: Add 3 pulses after you jump.
- 30-Seconds of Low Lunge Pulses (switch after 15-seconds)
- Regression: Do regular alternating lunges.
- Progression: Add weight or add 3 heel lifts after each rep.
- 15 90 Degree Bicep Curls
- Regression (easier): Do regular bicep curls or reduce the weight.
- Progression (harder): Increase the weight or add 3 pulses.
- 15 90 Shoulder Lifts
- Regression: Reduce the weight.
- Progression: Hold at the top for 3-seconds or increase the weight.
- 15 Overhead Tricep Extensions
- Regression: Use a resistance band instead or no weight.
- Progression: Increase the weight or add in 3 pulses.
- 15 Lateral Raises
- Regression: Use a resistance band or use no weight.
- Progression: Increase the weight or hold at the top at 3-seconds.
- 10 Leg Raises
- Regression (easier): Only go down as far as you can or place your hands under your glutes.
- Progression (harder): Hover your feet over the ground for 3-seconds.
- 10 Low Boat Pose to High Boat Pose
- Regression: Place your shoulders back on the ground or go into regular boat pose.
- Progression: Add in mini scissor kicks.
- 10 Scissor Kicks
- Regression: Do leg raises instead or focus on bringing one leg down at a time.
- Progression: Add 3 pulses at the end of each rep.
- 10 Bicycle Crunches
- Regression: Instead of alternating, focus on bringing the knee to the opposite elbow.
- Progression: Bring your leg straight out instead of keeping it bent.
- 30-Seconds of Curtsey Lunges with Pulses (switch after 15-seconds)
- Regression (easier): Do regular lunges with no pulse.
- Progression (harder): Add in weights.
- 30-Seconds of Star Pose into Sumo Squat
- Regression: Hold for the sumo squat for the duration.
- Progression: Add in a jump before transitioning from sumo squat back to star pose.
- 30-Seconds of Romanian Deadlifts
- Regression: Use with no weight.
- Progression: Bring on leg up as you go down to do single RDLs.
- 30-Seconds Narrow Squat with Toe Taps (switch after 15-seconds)
- Regression: Hold the squat for the duration.
- Progression: Add in weight.
If you want even more exercise to remember to check out October, November, and December’s monthly workout reviews! At the end of each workout, make sure you do a cooldown! No ifs, ands, or buts about it!
P.S. If you aren’t following me on Instagram, you can use and search the hashtag #SSEWorkouts to catch up on old ones, but also see how the exercises are done! I also post new workouts every Wednesday on my stories and post them on my page on Thursdays!
**This information is not meant as medical or exercise advice and should not be taken as such. Always check with your qualified exercise physiologist professional before incorporating new supplements or nutritional changes into your routine. An Exercise Physiologist is trained to evaluate exercise and make recommendations of exercise programs and exercise protocol adjustments. An Exercise Physiologist is unable to diagnose, treat, or cure any injuries or medical condition. I cannot guarantee any specific result from recommendations as we are all bio-individually different. If you are under the care of a healthcare provider, it is important that you contact them and alert them to any changes in your lifestyle in regards to exercise and past/present injuries. An Exercise Physiologist may be a beneficial addition to more traditional care, and it may also alter your need for medication or acts of daily living, so it is important you always keep your physician informed of changes in your nutritional program.