20-minute Pilates- Let’s Talk About Progressions

Hey there,

Pilates is a great workout for ALL fitness levels. Like all other forms of fitness, it can be tailored to your specific fitness level!

Many Pilates instructors teach with progressions, the exception being of course if a class is labeled as beginner, intermediate or advanced. However, generally one shoe fits all with the use of modifications and progressions.

So, what is a progression?

In Pilates, we teach progressions to work up from the most basic movement of an exercise, to the most advanced version. View the video below for an example of the different variations of criss-cross abdominals.

  1. Supine marching
  2. Marching with abdominal curl
  3. Toe-taps with abdominal curl
  4. Toe-taps with rotation
  5. Criss-cross abs
  6. bicycle legs with rotation
  7. Single Straight-leg stretch with rotation

https://youtu.be/V57ZYaEt3UQ

 

Progressions are great for beginner exercises, but they are also excellent if you want to spend some time really focusing on form, stabilizer muscles, and core connection. No matter how simple a movement is, the more you consciously activate your muscles the better the results will be!

Here is the full 20-minute flow. The video is sped up, so take your time going through the progressions.

Follow along with the full flow at the bottom of the page…

Enjoy!!

 

Between 8-12 repetitions  of each exercise and its variations

  1. Supine marching
  2. Marching with abdominal curl
  3. Toe-taps with abdominal curl
  4. Toe-taps with rotation
  5. Criss-cross abs
  6. bicycle legs with rotation
  7. Single Straight-leg stretch with rotation
  8. Knee sway side-to-side
  9. Single-leg circles + mini circles
  10. Bridging
  11. Bridge + marching
  12. Bridge walk-outs
  13. Butterfly bridges
  14. Bridge + straight-leg up and outs
  15. Extended bridges
  16. Double leg lifts
  17. Single-leg drops
  18. Jack knife
  19. Double-leg combination-lifts
  20. Single-leg teaser-prep
  21. Teaser hold
  22. Open leg rocker

Side-lying series (repeat each side)

  1. Side-lying forward kicks 
  2. Anterior leg circles
  3. Clam shell + kick
  4. Side-lying bicycles

Side plank series (repeat each side)

Pilates push-ups

 

 

Until next time!

 

❤ Cammy

Functional Full-Body Workout

Morning friends!

Check of five of my favorite functional whole-body combo exercises. But FIRST!

What is a…?

Functional exercise 

  • An exercise that mimics an every day task (i.e. reaching for something, lifting something)
  • An exercise made to increase functionality in everyday activities (i.e. climbing stairs)

Whole-body exercise

  • …works the whole body

Combo exercise

  • Works two or more major muscle groups in one movement (i.e. arms and butt)
  • Puts two exercise together (i.e. squat and bicep curl)

 

And now for the workout…

Functional Whole-Body Workout

  1. Curtsey Lunge + cross-body punches + kick (this works the quads, glutes, biceps, abdominals, shoulders, pelvic floor, inner thigh)

Curtsey lunge back, hold the squat and punch 4 times alternating across the body. Come up to stand and kick squatting out at a diagonal. Repeat 8x each side.

  • Engage your core to stabilize
  • Try to make slow controlled punches
  • Hold the squat LOW, bending both knees deeply.

 

2. Wide Squat + front arm raise + Side leg lift (this works the quads, glutes, hamstrings, biceps, pectorals, biceps) (

Hold a wide stance with arms long in front of your hips, squat deeply sending your hips out behind you, pressing all parts of your feet into the floor. HOLD the squat, keeping the work in your glutes and hamstrings as you reach your arms straight out to shoulder-height. Arms come down as you stand up. Stand tall, shift weight to one side and lift one leg straight out to the side. Alternate sides for 16 reps.

  • Keep knees stacked over ankles
  • Chest is proud, shoulders are down. Keep the neck long.
  • Reach the arms UP as you slide the shoulder blades DOWN.
  • Squeeze your butt to stand up.

 

3. Single-leg dead lift + rear lunge + shoulder press (this works core, obliques, transverse abdominals, glutes, hamstrings, quads, shoulders)

Hinging from the hip keeping the back flat, hinge forward sending your arms long to the floor, extending one leg out behind you. Come to standing with arms shoulder height, lunge back with lifting leg as you shoulder press your arms overhead. Repeat 8x each side.

  • Try to keep the hip of the extended leg parallel to the supporting hip.
  • Engage the core to keep your balance.
  • Squeeze the glute and hamstring to lift the leg.

 

4. Plie Squat + hug-a-tree arms + pulses (this works the inner + outer thighs, calfs, glutes, triceps, shoulders, pectorals)

Stand tall with arms in a circle in front of your diaphragm, elbows at shoulder height, toes turned out, heels together. Take a large step out to one side, toes stay turned out, and squat down. Open arms out to the side squeezing shoulder blades together. Close arms back to circle and slide feet back together. Repeat 8x each side. 16 plie squat pulses after both sides are done!

  • Keep your ribcage stacked on top of your hips.
  • Shoulders are down, elbows up.
  • Keep your knees pointing over your 2nd and 3rd toes as you squat down.

 

5.  Forward lunge + chest press + kick back (this works chest, quads, hamstrings, glutes, triceps, deltoids)

Arms bent, hands and elbows at shoulder height. lunge forward with one leg and press both hands forward. step back and pull arms back to starting. Lift the lunging leg out behind you keeping the foot flexed and the leg straight. 8x each side.

  • Engage the abs to keep the torso steady as you lunge forward. Try not to lean forward/back.
  • Actively push and pull the arms, keeping the shoulders down.
  • Pull the abs in as you lift your leg behind you, initiate the lift from your glutes.

 

WELL that is all for now..ENJOY!

 

❤ Cammy

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20-minute Laid-Back Pilates Flow + Thoughts on Hoarding??

Hello there..

Y’all, I do not support hoarding in any way whatsoever. I don’t understand the obsession with toilet paper, or why so any menial items seem to be sold out (i.e. oatmeal and bath toys?) I do fully understand the impulse to hoard though. It’s almost impossible to resist!

I just came from the grocery store and it’s just armageddon out there. From the creepy grocery-cart-sanitizing table, to quickly darting past the aisles already occupied by masked, confused humans, frantically stocking their bleach-smelling carts with bread and yogurt, I shudder to think I have to go back any time soon. Thus, my impulse to over purchase and hoard comes to life. I am thankfully limited in my spending as I have run out of space in my pantry and freezer. (Note: I have not purchased any toilet paper. I’ll just stick my bum in the shower, just like we do with the baby…wipes are expensive, guys!).

I don’t think we should shun people who over purchase. Yes, it is rather selfish, and no many of the things are not a necessity, and yes as of right now grocery stores are still open…but these are dark times, and who knows what could happen next? I laugh and joke about people buying enough toilet paper for the next five years, but my sister and I have also discussed the possibility of purchasing a family dairy cow and I have recently ordered a large number of crop-seeds…and save coffee grounds (to sprout the seeds, duh).

*Some time later, she delicately stepped off of her soap box*

The moral of the story is: Don’t hoard, it’s silly. Purchase more than you normally would, sure. If you think about it this is actually the more responsible thing to do, as you wont need to go back for much longer. My strategy? Max out the capacity of my kitchen/pantry storage. Wait until everything is eaten, and I’m talking everything, like the shitty tomato-based garden-vegetable Progresso soups way in the back and possibly covered in mouse poop. THEN, return to the grocery store.

Shall we do some Pilates??

Follow along with a 20-minute, totally laid-back pilates flow. This is an example of a flow I would do if it was just me, the baby, and the dogs…which is it, I just took a video and am now sharing…

  • I don’t plan my own workouts ahead of time unless I REALLY don’t feel like working out and need to follow a pre-meditated flow/cirquit to get through it..
  • I don’t work out for that long at once! It’s usually 20-30 minutes of cardio in the morning, OR 30-40 minutes of strength/pilates per day.
  • I never work out for more than three days in a row.

Watch the video to follow along, or do it on your own time with the written flow that you can find at the bottom of this post!!

20-minute Pilates Flow

 

  1. C-curve (x 8)
  2. C-curve + rotation (x 8 each side)
  3. Roll-down (x 8)
  4. Ab curl (x 8)
  5. Supine toe-taps (x 8 each side)
  6. Bent-knee leg lift (x 8)
  7. Hundred
  8. Knee sway
  9. Double leg stretch (x 8)
  10. Rolling like a ball (x 8)
  11. Teaser with arm variations (x 8 each variation)
  12. Teaser prep (x 4 each leg)
  13. Single-leg circle (x 8 each direction, each leg)
  14. Single straight-leg stretch (x 8 each leg)
  15. Bridging (x 8)
  16. Bridge with arching (x 8 each leg)
  17. Bridging with straight leg variation (x 8 each leg)
  18. Side lying leg lifts + big circles (x 8 each direction)
  19. Side lying small circles, flexed foot (x 12 each direction)
  20. Side lying forward kicks, flexed foot (x 12)
  21. Cat cow
  22. Plank with leg lift (x 8 alternating)
  23. Swan (x 6)
  24. Swimmer (x 16 alternating)
  25. Tricep push-up (x 8)
  26. Tricep push-up + superman (x 4)

 

 

Well, that’s all for today! Stay strong, friends 🙂

 

❤ Cammy

Barre and Abdominal Workout (30 minute video + graphic)

Gooooooooood morning!

Get strong, lean, long, and why not throw in some washboard-abs while we’re at it?

Try out my 30-minute Barre and Abs Workout. Follow along with the video (laugh at my struggles) or use the graphic and practice the exercises on your own time!

Grab your mat, grab a chair, and let’s do this thing!

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Standing warm-up

  1. Squats (x20)
  2. Squats + leg lift (x20, alternating legs)
  3. Alternating squat+lunge backs

Barre Legs (repeat each side)

  1. Forward leg lift (x 20)
  2. Rond-de-jambe (x20 each way)
  3. Rear leg lift (x20
  4. (facing the barre)
  5. Straight leg rear booty lift (x 20)
  6. Bent knee booty lift (x 20)
  7. Standing fire hydrant (x 20)

Abdominals

  1. C-curve (x 8)
  2. Roll down (x 8)
  3. C-curve + knee-ins/leg extension (x 8 each leg)
  4. Criss-cross abs (x 20 alternating)
  5. scissor legs (single straight-leg stretch x 20 alternating)
  6. scissor + rotation (x20 alternating

Cool-down

  1. Bird-dog (x 8 each side)
  2. Up-stretch
  3. Down-stretch

Video

 

❤ Cammy

 

 

Pilates Index: words to know

Below you will find a list of commonly used terms within the fitness world, especially ones you find within the Pilates method.

 

Positions:

  • Table top legs
    • From a supine position, knees bent at 90 degrees with knees stacked on top of hips, shins parallel with the floor.
  • Supine
    • On your back
  • Prone
    • On your front

Mid-section:

  • Core 
    • All the muscles in the deep abdominal region that is responsible for functional strength and stabilization, the core includes all of the muscles in your torso, wrapping all the way around to your back including: (see lumbo-pelvic region)
      • Diaphragm
      • Pelvic Floor
      • Lumbar Multifidi
      • Transverse Abdominus
  • Abdominals
    • Set of superficial muscles including: (below) – that are visible if you practice abdominal strengthening and clean eating.
      • rectus abdominus
      • obliques
  • Rectus Abdominis 
    • The superficial muscle of the abdominal located in the front, often referred to as the ‘6-pack’.
  • Transverse abdominis
    • Front and side abdominal muscle located underneath the oblique muscle.
  • Obliques
    • Internal + external obliques are located on the sides of the abdomen and run from the hip to the rib cage.

Pertaining to the back/spine:

  • Lumbar spine
    • Lower part of your spine, (vertebrae L1-L5)
  • Cervical Spine
    • Upper Spine (into the base of your neck)
  • Thoracic Spine
    • Mid-back region of the spine
  • Neutral spine
    • “Natural” or “good” alignment of the natural curves of the spine. All movements should ideally initiate from a natural alignment of the spine.

 

Lumbo-pelvic region:

  • (see lumbar spine)
  • Neutral pelvis
  • Lumbar Multifidus
    • A very thin muscle deep in the spine that helps stabilize joints/vertebrae within the spine.
  • Pelvic floor
    • Muscles that control the bladder and aid in sexual function.
  • Pelvic stability
    • Referring to a connection between the core and the lumbopelvic region to aid in strength and mobility of the pelvis/lumbar spine, as well as an isolation of movement within the lower appendages.
  • Diaphragm
    • Muscle that aids in breathing, located between the mid and lower rib cage. 
  • Psoas Major
    • A long muscle connecting the lumbar spine to the pelvis and leg.
  • Psoas Minor
    • Attached to the front of the psoas major, aids in spinal flexion.

 

Pertaining to Movement:

  • Range of motion
    • The degree to which any one individual can perform any given exercise while maintaining the correct alignment.
  • Isometric
    • Engaging a muscle/group of muscles without movement (ex: plank)
  • Isotonic
    • Using movement exercises to engage a muscle/muscle groups
  • Abduction 
    • Movement of a limb/skeletal group away from the midline
  • Adduction
    • The movement of a limb/skeletal group towards the midline
  • Extension
    • Increasing the angle between two body parts (ex: when standing up, the knees are extending)
  • Flexion
    • Decreasing the angle between two body parts

Scapula + Shoulder Girdle

  • Shoulder girdle
  • Scapula
  • Scapular mobility
  • Rotator cuff

Pilates Movement Principles and Beginner Exercises

I have been receiving some feedback that many who wish to try pilates are feeling intimidated because there is a lot of verbiage/talk of activating certain muscle groups and areas of the body that are completely foreign to those who(m?) are unfamiliar with pilates basics.

There are 10 Pilates Movement Principles, each of which are equally important to understand as you begin your pilates journey.

Here are four of them, and some ways to practice activating different muscle groups/structures within your body.

Follow along with my downloadable graphic, and scroll to the bottom of the page to view a video of the workout. If you want to do this without hearing me yap at you, follow along with the instructions below!

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  • 1. Core Activation

The core is different from the abdominals, and activating the core takes a little bit of mind-body connection, a little practice, and a lot of Pilates 🙂 Follow these exercises to learn how and to practice core activation.

Breathing

  •  Lying supine (on your back) with your knees bent, feet on the floor hip-width. Place your hands on each sides of your belly button about where your waistband is. Inhale, filling your belly up with air, pressing the belly into your hands. Exhale, feel the air leave your belly.
  • Inhale once more, again pressing your belly into your hands. This time when you exhale, try to keep the belly expanded, pressing into your palms. Feel your belly bracing to keep the pressure against your hands! This bracing sensation is the feeling of your core activating! YAY

Table-top Bracing

  • Lying supine on the floor, bring one leg at a time into ‘table-top‘ position. Keeping knees stacked right on top of your hips, press your palms into the outside of your knees, as if trying to push your knees together. At the same time, use your knees to resist your palms out. You will feel your core activating as perform this ‘isometric‘ exercise!
  • Assume the above position, this time place your hands INSIDE your knees and press out as you press your knees in. Brace your core to keep your knees stacked directly on top of your hips.
  • Keep in mind; this exercise can be performed with head, neck and shoulders flat on the mat OR while holding an abdominal curl. If you choose to hold head neck and shoulder up, remember:
    • 1. Drop your belly button to the floor,
    • 2. Keep your chin lifted away from your chest
    • 3. Keep the shoulder blades adducted and sliding away from your ears
    • 4. keep the heart-center open and the chest lifted towards the knees
  • 2. Abdominal Strengthening

Abdominal strength (as well as core strength) is important for posture, protecting against back injury, balance and stability, and overall longevity.

Basic crunch (Upper Abdominals)

  • Assume the position described in ‘core activation,’ table top legs with abdominal crunch.
    • Circle the arms around and cradle the back of the head in the hands
    • Keep the elbows wide, pointing out perpendicular to the neck and shoulders.
    • Knees hip-width, bent and stacked directly above the hips.
  • Pulse the chest up a few inches towards the knees, while keeping the chin lifted away from the chest and the elbows wide, holding the legs perfectly still, and then release back down. REPEAT

Toe-tap (optional ab curl), (Lower abdominals)

  • Lying supine, head neck and shoulders relaxed, arms long by your side. Press the whole spine into the floor, knees bent hip-width apart. Point the toes and rest them lightly on the mat. From this position you will already feel the lower abdominals engaging just from holding the toes lightly on the floor (imagine if the floor fell out from under your feet, they would not move – that’s how lightly they are resting on the floor). One at a time, without changing the angle of the bend in your knee, pull one knee in towards the belly, and then tap it back down. Repeat side to side.
  • Once you feel comfortable with this motion, try lifting both knees together as one into the belly. Remember:
    • Keep all parts of the spine pressed into the floor
    • Keep the shoulders relaxed, chin away from chest.
    • Knees remain hip-width
    • Angle of the bend in your knees remains the same
    • Toes tap LIGHTLY back to the floor

Criss-cross, (optional ab curl), (obliques/transverse abdominals)

  • Supine, knees bent in front of you, feet. Press all parts of the spine into the floor, circle hands around the back of the head and hold elbows wide. Maintaining bend in knee, pull the left knee towards the chest and lift the right shoulder to the left knee, (imagine your trying to press the left hip bone and the right-side rib cage together). Release back down, repeat with right knee, left shoulder. and switch.
  • To start, relax head/neck/shoulders down in between rotation.
  • As you grow more comfortable with the exercise, try lifting up into an abdominal curl and bringing knees to table top. As you reach shoulder towards bent knee, straighten the other leg long away from you. Switch. Try to do the exercise SLOW and with CONTROL.
  • 3. Lumbopelvic Stability

The lumbopelvic region, or the pelvic girdle, is made up of the pelvic floor muscles, multifidus, transverse abdominis, and psoas major. In Pilates, we refer to the lumbopelvic region and its connection to the pelvic floor. Because back injury is such a common ailment, the pilates method teaches stabilization and strengthening of this region to protect against injury!

Pelvic Clock

  • Lying supine, knees bent. Arch your back, pressing the tailbone down. Now press your lower back down, tucking the pelvis and lifting the tailbone up. Massage the lumbar spine back and forth. Now come to stillness in the middle of these two articulations. Tip your hips to the left, flattening one side of your back into the floor and allowing the other side to tip up. Rock your hips from side-to-side. Now combine the two movements, tipping the back from 12, to 3, to 6, to 9 (the pelvic ‘clock’).
  • Circle the hips around and come to stillness in the exact middle fo this rotation; this is your ‘neutral pelvis

Marching + Leg Extension

  • Practice holding the hips completely still in your neutral position as you lift one knee into the chest at a time, as if you are marching
  • Find your neutral spine, practice reaching one leg long away from you at a time, again keeping the hips, pelvic floor, and lumbar spine perfectly still.
  • You will need to ENGAGE THE CORE in order to achieve this stillness in your hips! Drop the belly button to the spine, brace the belly (you might try the breathing exercise we did at the beginning).

Bridging

  • From your neutral pelvic position, press all four corners of the feet evenly into the floor. Arms reach long at your side and pull the shoulder blades down the back. keeping that stillness throughout the pelvic floor, engage the quads, the glutes and the hamstring as you brace your core, LIFTING the hips up towards the sky. hold at the top, keeping the hips still. slowly lower the hips back down. Repeat.
  • 4. Scapular Stability + Mobility

Baseball, tennis, golf, even hockey, ping pong (table tennis), and more athletic ventures result in countless shoulder, rotator cuff, and elbow (tennis elbow) injuries. By strengthening the scapula (shoulder blades) and practicing scapular mobility, we can prevent these types of debilitating and painful injuries!

Scapula Push-up (practice from all fours, plank-position, or against a wall!)

  • From an all-fours position with hands stacked directly underneath shoulders, pull the belly button up and align the back of the neck with the spine. find your ‘neutral spine position. keeping the arms straight, drop your chest down towards the floor, keeping the neck lengthened, adducting the shoulder blades (squeezing them together). Puff up between the shoulder blades to lift the chest away from the floor (abducting the shoulder blades). Repeat.

Overhead Arm-reach

  • Lying supine, legs long in front of you or bent with feet flat on the floor. Make sure the spine is in neutral. One are at a time slowly reaches up towards the sky, and then continues back reaching long overhead behind you, staying parallel with the torso. As we reach the arm up and over, feel how your shoulder blades moves on the floor. As the arm continues overhead, work to keep the shoulder down. As soon as you feel your shoulder creeping up towards your ears, hold your arm still. this is the limit of your range of motion.

Angel Arms

  • From your supine position (legs either bent with feet on floor, or lengthened with body in one long line), open one arm at a time out to the side so it moves perpendicular to the torso. As you reach your arms out perspectively, feel the movement of your shoulder blade on the ground, and notice how one scapula squeezes in towards the other. As your arm come closer to shoulder-height, notice when your shoulder starts to creep up and try to pull the shoulder blade down as the arm extends out and up. repeat side to side.

 

 

❤ Cammy

 

Quarantined, but I still have a nice ass (30 minute BOOTY FOCUS pilates flow)

Another day gone and the relative number of fucks I give grows dangerously low. I wonder if I will be left with anything resembling a filter at the end of all this?

Nothing we can do for now, except try to stay positive and ignore the stress, desperation and fear that is circumnavigating the general public. I am doing my best to ignore these negative states of mind, however it has become difficult as they are beginning to have physical manifestations including:

  • eczema of the scalp
  • hair loss
  • acne
  • tooth pain and sensitivity (from overnight grinding of the teeth)

The behavioral manifestations are not much better, as they include:

  • unstable mood/abrupt and random bursts of sobbing
  • an overwhelming to begin drinking in the shower at 2/3pm each day
  • bouts of sitting in silence contemplating the universe and the meaning of life, if there even is one.

I am not dramatic. 

BUT I AM NOT HERE TO GET YOU DOWN! I’m here to tell you that even though things are a little tough right now, you can still have a nice booty.

Which is why I am inviting you to follow along with my…

30 minute Booty Focus Pilates Flow!

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Follow along with the graphic I created on your own time, and read the break down of exercises below.

30 Minute Pilates Flow: Booty

Warm-up:

  • Squat X 10
  • Squat + side leg lift X 10
  • Rotating squat X 10 
    • Squat front, pivot both feet 90 degrees to the right and lunge squat, pivot 90 degrees back to center, squat, pivot feet 90 degrees in other direction, squat front. That is one rep.

Core-work

  • Roll-up – X 12
    • Lying flat on your back, legs extended out in front, arms reach over head, tuck chin to chest, engage core and slowly roll up with control, reach over legs, sit up tall, tuck tail and roll back down with control.
  • Double leg stretch – X 12
    • Lying on your back, bring legs to table top curl head neck and shoulders up, hug both knees into check, straighten both legs away as arms reach overhead, circle arms around and hug knees in, repeat.
  • Double Straight-leg Stretch – X 12
    • Keeping back flat on mat (shoulders lifted or flat), extend both legs up to the sky, lower them down and lift back up keeping legs straight.
  • Single Straight-Leg Stretch – X 12 each leg
    • Bring legs to table top curl head neck and shoulders up, hug one knee in with both hands as the other leg straightens long away from you, switch.
  • Criss-Cross – X 12 each side
    • Bring legs to table top curl head neck and shoulders up, cradle back of head with hands, elbows wide. Send one leg straight away as you rotate opposite shoulder towards bent knee. Switch + repeat

All-fours (each side)

  • Rear leg lift – X 20
    • From all fours, extend one leg out pointing the toe, lift it up to the sky, resist back down.
  • Mini pulses + mini circles – X 20
    • From all fours, leg straight parallel with torso, flex the foot and pulse up for 20. Point the toe and draw mini circles X 20 in each direction.
  • Fire Hydrant – X 10
    • From all fours, keeping knee bent, open one knee out to the side (like a dog peeing on a fire hydrant) and squeeze back to close.
  • Fire hydrant + kick – X 10, pulses – X 10
    • Open knee to the side, kick the foot out perpendicular to torso, bring foot back in and lower down. For pulses, keep leg extended to the side and pulse whole leg up.

Side Lying (each side)

  • Toe-tap leg-lift – X 20 alt.
    • Parallel legs, lift top leg up, tap toe in front of other foot, lift up and lower to tap behind.
  • Can-Can legs – X 10 each direction
    • legs stacked, bend top knee up towards sky, extend foot up, lower straight leg down, repeat. Reverse direction and repeat.
  • Clam shell + elevated clam shell – X 10 each
    • Knees bent at 90 degrees perpendicular to torso, keeping feet stacked, lift top knee squeezing glutes, squeeze knees back together. Elevate feet and repeat with feet stacked and lifted.
  • Clam shell + kick – X 10
    • Repeat clam shell, when knees are open, kick top foot towards the sky, bend knee and close knees.

Plank Series

  • Plank hold –  30 sec
  • Plank hold + leg lift – X 8 alternating
    • From plank, keep foot flexed and leg straight, lift leg up, toward sky, repeat other leg.
  • Plank hold + side step – X 8 alternating
    • From plank, step one leg out to side, step back in, repeat with other leg.

 

Watch the full video here!!! –>

 

Stay strong, friends!

❤ Cammy

 

 

Functional Fitness Routine (with graphic)

This isolation is getting to me, y’all.

Follow along your for a 36 minute functional movement workout with Bodhi and I.

Feel free to download the graphic for later, if you’re sick of hearing my voice or want to do the workout on your own time!

Breakdown of exercises:

Warm up

  • Burpees 5 fast (with jump, pushup optional), 5 slow – Repeat 2X for a total of 20!
  • Inchworm X10
    • Begin standing at the back of your mat, roll down and slowley walk your hands out to a plan, push-up optional, walk your hands back in and roll up.
  • Plank – 30 sec. hold

Functional exercise

  • Rear lunge with arms overhead – X 20 alternating legs
  • Forward lunge with rotation –  X 20 alternating legs
    • lunge forward with arms in a circle in front of check, twist over the bent knee, return to center and step it back.
  • Curtsey lunge with forward arm raise – X 20 alternating legs
    • Step one foot diagonally behind the other, bend both knees to 90 degrees as you lift both arms straight in front of your shoulders. Arms come down as you step back to standing.
  • Squats with static bicep curl – X 20
    • regular squat with arms bent, upper arms parallel with the floor in line with shoulders, 90 degree bend in elbow.
  • Plie squat step – X 10 each side, + 20 pulses
    • Turned out 1st position with arms in a circle in front of check, step one leg out to wide turned out 2nd, squat as arms open out to the side keeping elbows slightly bent, squeeze inner this as arms and legs come back together. Hold plie squat and pulse up and down 20 X.
  • Deadlift with single leg lift – X 10 each side
    • Standing tall with hands stacked in front of hips, hinge forward from the hips reaching arms toward floor keeping the back flat as one leg floats out behind you. slowly come back to standing as leg lowers back down.

Abdominals

  • Hundred – inhale for 5, exhale for 5, X 10 (total of 100 counts)
    • Bring legs to table top (option to extend legs out to 45 degrees) curl head neck and shoulders up and pump arms long at your sides, inhale for 5, exhale for 5.
  • Single Straight-leg stretch – X 12 each side
    • Bring legs to table top curl head neck and shoulders up, hug one knee in with both hands as the other leg straightens long away from you, switch.
  • Double leg stretch – X 12
    • Bring legs to table top curl head neck and shoulders up, hug both knees into chest, straighten both legs away as arms reach overhead, circle arms around and hug knees in, repeat.
  • Double straight-leg stretch – X 12
    • Keeping back flat on mat (shoulders lifted or flat), extend both legs up to the sky, lower them down and lift back up keeping legs straight.
  • Light-toe pulses – X 20
    • Hands cradle back of head keeping elbows wide, knees bent, toes lightly tapping mat. pulse chest towards knees.
  • Light-toe knee-ins – X 20
    • Hands cradle back of head keeping elbows wide, knees bent, toes lightly tapping mat. keeping chest lifted and upper body still, pull knees into chest, and then tap toes back down lightly,
  • Criss-cross – X 12 each side
    • Bring legs to table top curl head neck and shoulders up, cradle back of head with hands, elbows wide. Send one leg straight away as you rotate opposite shoulder towards bent knee. Switch + repeat

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