Writing a recap of my first #pwrathome workout is difficult, I can barely lift my right arm after playing 1 hr of badminton yesterday afternoon with my daughter. 😂 .
Did week 1 legs & abs with @kelseywells new program and I loved it. Yes, exercises might be easy for advanced people but that’s the whole point in a new program - so everyone can start, even people completely new to fitness. .
What did I adapt to make this more challenging? I added resistance bands and weights, starting with the activation exercises. I used every break to add on: some exercise I know, i.e. a compound movement like butt lifts combined with breast presses. I literally avoided to take a break and worked the whole time. I got super sweaty and at least my abs feel like they were thoroughly worked. I might add another leg day from another program in the @sweat app to get better results for my lower body, that’s the beauty of the app, soo many choices to make for a reasonable price. I’m not writing this to promote a certain program, I’d say any workout is better than none and throughout the years of working out I’ve earned some expertise and experience to create myself a great workout, but I love to follow a basic guideline, like this.
I’ll still do other workouts I find or follow different trainers, because I love to mix things up. I’m striving for longevity and health, not a certain body goal. My basic guideline will be #pwrathome for now and other workouts or exercises will still be thrown in. Find your happy and play around!
Another morning and another #pwrathome workout (as you can clearly see I suck at taking selfies 😂) Back & shoulders it was and it was great. I finished off with a short finisher workout from the #ksfapp and my shoulders a literally destroyed 😬 Won’t be able to wash my hair probably tomorrow 🤣 but that’s the good stuff, then you know it’s working! As always I incorporated some extra moves within the breaks of the circuits, I always opt for additional cardio to get my HR up. Also I already got in 11.500 steps today, did some garden work and now we are doing “#Angrillen” = 1st bbq of the year, yay!!! It’s a green salad with strawberries, asparagus, walnuts and a vinaigrette on the side, some bread and meat from the local organic butchery. For next time I’ll have to buy some more greens to put on the bbq.
Happy Easter 🐣I’ll be working out tomorrow and rest on Saturday or Sunday, will see how it goes. #happyeaster#bbq#shoulders#arms#stokedsquad#gettingstoked#kelseywells#pwr#fitmom#fitat50#homeworkout#workoutathome#fitnessmotivation#goals#eatyourgreens#selfiessuck#isuckattakingselfies
The focus and form of Stoked Athletes is ALWAYS so darn impressive. They make this move in #stoked360 tonight look easy as pie...it’s not #proudtrainer (volume up for cues)
🔹Add a band to glider lateral lunges for even more lower body love; this #smotd nails your inner thighs (adductors), outer things (abductors) and glutes (even some quad work as well).
🔹as you push the glider out for the lateral lunge, the band will provide resistance forcing your abductor/gluteus medius to work harder than with just the glider alone
🔹as you return to standing, press firmly into the glider to engage your adductor (inner thigh).
🔹we’re using medium resistance mini-bands from @perform_better and #glidingdiscs but as always you can use towels, paper plates, socks etc in place of gliders.
🔹aim for 12 reps each side, 3 sets
🔹holding weight is optional, perfect the form of the movement before adding weight.
⭐️want to see how I put glider work together to form full Stoked Circuits? Download the #KSFAPP LINK IN PROFILE - free 7 day trial
🔥FIVE MOVE FULL BODY CIRCUIT🔥Tag a friend and STOKE the fire within!
Together, @msjeanettejenkins ❤️and I have a combined 50+ years in the fitness industry and we’re still smiling... and STOKED 💪 😅 (I mean the giggles and chit chat throughout say it all)
🔹MOVE 1 • renegade row/push-up with knee tap/floating burpee - 60–90 seconds • maintain squareness in your shoulders while performing the rows • performing the knee taps while in the contraction of the push-up taps into your core even more (knee taps hit the low abdomen) • sit back into your hips (pounce position) before transitioning to pop up
🔹MOVE 2 • lateral squat push (the “Kira”😉)- 30 seconds • hit a full squat each rep, weight even on both feet
🔹MOVE 3 • jack/scissor jack (with our without the high ten🙌🙌) - 30 seconds
🔹MOVE 4 • panther crawl front and lateral (Jeanette aptly named the “cougar crawl”) - 60 seconds • major core, shoulders, quads
🔹MOVE 5 • double rainbow abs - 60 seconds • navel to spine, glutes engaged, constant tension in your abs
⭐️this is a GREAT circuit to add to Stoked Shred 360 available on the #KSFAPP LINK IN PROFILE
#thestokedmethod#stoked#stokedsquad#athlete strength #fullbody#workout#fitpro#fitfam#girlswithmuscle#beastmode#strongwomen#positivevibes#workforit#goals#challenge#fitspo#inspiration#motivation#hustle#instafit#instagood#nyc#la#trainerlife#smotd
I’ve been doing HIIT and strength training for several years but could never do this tricep/core move🤷♀️Don’t get me wrong, I love HIIT workouts and lifting weights (still do it regularly) but a few months ago I realized that I needed to start working on my core strength, stability, and balance to improve my performance and prevent injury. I came across @kirastokesfit Instagram page and learned about her #ksfapp. I’ll be honest, I was only planning on doing the 7-day free trial...I gave it a try and I could barely get through her core and upper body workouts the first few times😳🤦♀️After a few days of doing her workouts I fell in love with the app, programs, and her fitness philosophy🙌So, why did I stick with it after the first week (other than the fact that her workouts are amazing)?? Because these workouts challenge me in ways that I don’t/can’t challenge myself. And in order to change, you need to challenge yourself and try new things💪🙌
By incorporating Kira’s workouts into my regular fitness routine I’m able to do THIS now! And while I can only do 3-4 reps at a time and struggle a little bit coming out of the tricep push-up, I’m doing something I couldn’t do a month ago. And I’m damn proud😁So thank you 🙏 @kirastokesfit for your inspiration and for helping me get to this point!!! Regardless of your fitness level you should give her app a try😍 the workouts are unlike anything I’ve seen before and they’ll challenge you out of your comfort zone 🌟🌟