Stay At Home Weekly Workout Series

As encouragement to practice social distancing, keep yourself healthy, and still get your exercise in, we are giving you a FREE workout each day this week! Have Fun!

Day 1: Full Body Circuit

• Warm up with the mobility flow 2-3x before getting into the main workout
• Do each exercise as described in the videos, minimal rest as you transition to the next exercise
• Options are offered to increase/decrease the challenge as well as modifications for common pain complaints
• Rest 1 minute after a full circuit
• Beginners: do 1 round
• Intermediate: do 3 rounds
• Advanced: do 5 rounds aiming to do it in under 35 minutes!

Day 2: Creative Cardio & Core

• 7 exercises
• Do prescribed reps/sets in video
• 30 sec rest between each set
• Adjust intensity as appropriate for YOUR body (ie, do regular squats if you can’t jump, do mini lunges if you can’t get all the way down)
• End with 5 minutes of stretching or the mobility warm up from

Day 3: Exercises To Refresh Your Energy

Benefits of this routine:

• Refresh and reset your energy throughout your body
• Stimulate your lymphatic system
• Clear brain fog
• Quiet mental chatter
• Bring you to the present moment 
• Reduce stress

Day 4: Upper Body Circuit

This workout does use resistance bands for some exercises but if you don’t have any, you can replace with small weights or items from your kitchen (think soup cans, water bottles, etc ).

There are options to decrease or increase the challenge so make sure you do exercises within your ability and comfort level!

• Beginner- go through workout 1x
• Intermediate- go through workout 3x
• Advanced- go through workout 5x

Day 5: Lower Body Band Workout

This routine gets every part of your lower body moving and also incorporates core stability. The end of the workout is a gentle cool down so you can stretch your body to feel good after 5 days of our workouts.

I recommend:

• Beginners do this routine 1x
• Those of you at the intermediate level do 2x and add some weights
• Advanced level can try it 3-4x or add a heavier band and weights

Day 6: Simple Movement Flow For Stress

​This movement flow is great for:

• Full body mobility
• Quieting your nervous system
• Releasing stress and anxiety
• Grounding your mind and body

 
“Floor time” is an excellent way to ground your mind and body, which connects you to the earth to receive nourishing energy and allows you to be more present in your body and in the moment. 

If you’re interested in getting new or more home equipment (bands, foam rollers, balls, etc), we have compiled our list of favorites that are all very versatile. We even have our go-to work from home office equipment so you all can try to stay pain free with your office set up!

​*Medical Disclaimer* This workout series is for educational and instructional purposes only. Each participant chooses to perform each exercise at his/her own risk. Without a thorough examination, we cannot know for sure what you need. We assume no responsibility for any harm or injury that may result. No guarantees of specific results are expressly made or implied and we encourage you to seek professional consultation if concerned.