Kettle bell workout

Little total body for the calorie burn but the focus is on the booty and thighs.

Curtsy with curl and press x10

Plié (2 pulses) with single arm row x10

Curtsy with curl and press x10 on the other side

Plié (2 pulses) with single arm row x10 on the other side

Kettle bell swing x60 seconds

Heel Lifts x30 seconds

Pulses x30 seconds

(Give yourself an active rest with some nice inchworms or V ups)

Do it again, 3x.

Go!

Barre arms

You have so many options when it comes to barre arms. Here are the main sticking points though. Keep your weights between 1 & 3 lbs. Tiny movements or long series are meant for tiny weights, save the bigger weights for the big movements and longer rest breaks. I’m demonstrating 3 different positions you can use so that you a. Up your calorie burn, b. Don’t get bored, c. Keep the whole body working.

Start with push ups.

5 slow with wide hands, knees on the floor is totally acceptable.

5 regular count with wide hands.

5 tight hand/Pilates position so that elbow scrape your ribs.

5 with hands in diamond.

I’m happy to pst another video a different day to demonstrate.

Kneeling:

Knees should be fist distance apart and parallel. Toes can be curled under if it’s more comfortable to you. As you add in the lift and lower of the hips like I demo, you should be imagining your back sliding down a wall- your hips tuck under on the way down to keep them under your shoulders as best you can.

Parallel Chair:

Use the wall to slide yourself down so your hips are one inch above knee height, or as close as you can keep. Feet can be hip distance or zipped up. Heels high. Tuck your hips and press your low back into the wall.

Wide Second:

Walk your feet wider than your hips. Feet turned out toward 45 degrees (not a full turnout) so that heels are right under knees. Lower your hips down to knee height.

If one lower body option doesn’t work for you, try another. If you can do a little of each, do a little of each. If you can only do some arms with weights, do it. If you can’t do any? Focus on where the movement in coming from instead! Engage your body. Guess what? The push ups are just a suggestion. If they also don’t work for you- switch it up! These are options. Ways for you to play with your workouts. Want an exact workout to follow? Message me. I’ll make it happen. XO

Awareness

I almost missed looking the most beautiful Iris, huge and purple and wonderful because I was looking at my feet. Yep. My feet. I was out walking The Pig, my ridiculously adorable Westie, and I was completely unaware of my surroundings and myself. My mind was stuck on my lists, all my things I need to do. So I took a deep breath, drew my shoulders down and back, brought myself to my full height and continued on my walk. Then at the beginning of each song that came on as I walked, I did the same thing. I realigned myself, brought myself back to center and assessed my body. I recommend you do the same- no matter what your preferred form of cardio is, take a moment at least part way through and re-align your posture. And take a moment to notice the flowers too.peeg