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Monthly Archives: March 2023

Taking a look back at 3 years ago….

March 12th, 2023 by Melissa Trainers, Training, Videos

Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.

Enjoy!

At Home Workouts, Part 3

March 9th, 2023 by Melissa Health & Wellness, Trainers, Training, Videos

I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….

 

WORKOUT #3: Descending Ladder

Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!

  • Jumping Jacks
  • Squats
  • Squat thrust
  • Speed Skaters
  • Push ups
  • Side Plank hip drops
  • Superman flutters

Here is a video of a modified squat thrust-

 

AT HOME WORKOUTS PART 2

March 7th, 2023 by Melissa Health & Wellness, Trainers, Training, Videos

WORKOUT #2: The Coffee Table or Chair Workout

You will need a sturdy coffee table or chair for this workout.

Complete 3 rounds:

  • 10 high knee runs to table/chair
  • 10 Bulgarian split squats per leg (rear foot elevated on table or chair)
  • 10 dips
  • 10 (feet elevated on table/chair) plank knee tucks per leg
  • 20 reverse crunches- hold onto table or chair for extra leverage

 

Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….

 

3 At Home Workouts to Keep You Moving!

March 5th, 2023 by Melissa Health & Wellness, News, Training, Videos

While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.

 

EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:

 

WORKOUT #1: The Backpack Workout

Fill a backpack with some books or sweatshirts. This will be your weight for the workout.

Complete 3 Rounds:

  • 15 Backpack Squats
  • 10 X Woodchops per side (squat and swing bag up and across your shoulder)
  • 15 Tricept extensions (lifting bag behind then overhead)
  • 30 wall sit with bag on thighs
  • 30 second Plank with bag strapped to back or front of body

COOLDOWN WITH THESE MOVES: