Orangetheory At-Home Workout for March 23

let's get started with a dynamic warmup we're gonna go through five exercises we'll demonstrate those for you and then you can work through your two rounds we're gonna start down on the ground maybe lay out a towel or a blanket like we have here for a little bit of extra padding underneath your hands and knees shoulders are gonna stack directly over top of your wrists hips are stacked directly over your knees and go ahead and relax your feet so the tops of your shoes are facing towards the ground from here we're gonna start with a teaspoon rotation so keeping one hand planted firmly core engage just slightly we're gonna bring fingertips to the ear and then raise your elbow towards the ceiling rotating through that thoracic spine and then reaching that elbow back towards the floor go through this motion five times again focusing on rotating just through that upper half of your torso rather than rotating all the way through those hips ten total five on each side staying in that same position we're gonna go right into what's called a cat camel so you are mimicking what those animals I guess look like right so we'll go ahead and start by arching through that back making that hump by tucking your chin and then tucking those hips underneath and then let's go back the opposite direction the crown of your head and tailbone to the ceiling really really mobilizing that spine really warming up that torso for some of the work that we're gonna be doing later five total here and then we're gonna again stay in the same position moving right into what we call the fire hydrant this is really to help open up those hips so we are going to draw a circle with our knee external rotation would be to lift the knee to the outside first and then shoot that leg out behind you then bringing your knee back underneath your hips five that direction and then you do want to make it an internal rotation as well just simply moving the opposite direction ten on one side ten on the other side now our next one is going to be a dynamic runners lunge so we are gonna add an overhead side reach in order to help with posture maybe grab something that you have at home we happen to have a ginormous spoon so we're gonna have John hold that over top of his head that way his shoulders are going to stay in the right position ears act over that shoulder over that hip and then his front foot is going to come a little bit further than that 90 degree angle that you're used to seeing this way he'll be able to make it dynamic by shifting forward opening up through that hip flexor while he's leaning over to the side and again by holding on to whatever object it is maybe it's a towel for you you'll be able to make sure that you stay in alignment five one direction and then five on the opposite side one more exercise we're calling this the plank to an alternating ankle reach get into your high plank position again shoulders stacked directly over wrists feet are shoulder width apart tuck that core or those hips under to engage that core and then lift through your hips reaching your opposite hand towards that opposite ankle you're simply going to go as far as you can for your range of motion moving back and forth for ten total five on each side two full rounds five exercises let's get that body primed for the work that you're about to do hi guys eight minute total body strength lot coming to you so the big thing is that if you resistance training twice out the week that's gonna help with that muscle activation and with your everyday life activities so I have just right here and she has her fork from my kitchen I like it I like it so we're gonna go ahead and get started you're gonna start off with a neutral grip shoulder press eight reps each side feet are gonna be hip-width apart that fork is up towards the ceiling you're gonna press that fork up lower down slowly nice and controlled awesome job eight each side after that we're gonna move right into a single arm hip hinge low row save yourself addition but you're gonna send the hips back engaging that core make sure that back is nice and flat bringing that fork up towards your chest lower right down so one thing about this one we're focusing on tempo so quick one count up pause take three counts to lower down slowly awesome job eight on each side for that one as well then we're gonna move right into an overhead tricep extension so same set position arms start off straight overhead towards the ceiling you're gonna lower that fort down behind your head great making sure those elbows are in towards your ears option just to decrease that range of motion last we're gonna move on to the ground for a double crunch so for this one you're gonna make sure that back is nice and flat into your mat or to your towel shoulder blades are off the ground engaging our core making sure simultaneously you're extending your legs and your arms great and then bringing it right back in keeping our shoulder blades off ground we come in option here is to bend the knees you're gonna just tap the feet onto the ground come right back up so you have eight minutes to work you're gonna see how many rounds you can knock out in those eight minutes let's get started guys alright time for a little bit of cardio we're looking for five minutes of work here now if you haven't have a treadmill at home awesome go ahead and use it for those of you who don't and maybe have smaller spaces to work with you can do something as simple as your favorite exercise for five minutes one interval style we like using is 20 seconds of work – 10 seconds of rest of one exercise so for example you can do 10 total rounds of 20 seconds worth of squats with a 10 second rest in between now a fun whole game you can play with is count how many reps you do in that first round and see if you can hold on and match that rep count each time please alright guys so today you have a strength core block working to strengthen the trunk muscles which is the foundation of all of your movements here it's also gonna help you decrease lower back pain so Julia is gonna go ahead and start on the ground we're going for a lying hip race pressing the heels up towards the ceiling and pulling that belly button in towards the spine slow controlled movement on the way back down perfect Julia your option here is gonna be to bend the knees just a little bit same movement hips just lift a little slight bit up and then come right back down immediately going into your bicycle your bicycle you're gonna have your hands behind the head opposite shoulder is gonna reach to the opposite knee as you go through 90 degree bend you never want that front knee to come past the hip on the weight in 16 total from there you're gonna slip on to the side for a side plank hip dip pulling those hips up off the ground is gonna be the most important part a little tiny movement through the hips to drop down and then bring it right back up option here bottom knee can come down to the floor still keeping that hip up and moving through that oblique squeezing on the side last one we're gonna turn you all the way onto your stomach Julia hands can come right in front of the face there really pinch those shoulder blades so light lift up just like the hips slightly lift up and then slight on the way back down really controlling the movement here you have eight total you do this for two rounds eight of everything sixteen total on your bicycle during the next five minutes we're gonna focus on elevating our heart rate to strengthen our heart and to boost our mood we're gonna focus up 40 seconds of work followed by 20 seconds of rest for a total of five rounds ik waiting – five minutes alright so what we're going to do is a broad jump – a shuffle our standing step position is going to be with our feet a little bit wider than hip-width apart standing up nice and tall with our shoulders down and back from here we're gonna sink down heavy on our heels in a half squat explosively jump our feet as far for it as we can staying heavier heels stepping four steps back as we shuffle and resetting at the top forty seconds of work 20 seconds of rest five total rounds let's have some fun we worked our sympathetic nervous system throughout the workout as we elevated our heart rate now it's time to upregulate our parasympathetic nervous system to bring our heart rate back down and to cool off our bodies we have for stretches coming at you at 20 seconds on each side ready and all right our first stretch is going to be Cobra we're gonna lie face down on our comfy mat or towel bring in our hands directly at the sides of our chest as we lift our chest up off the ground till our range of motion allows really stretching out that core 20 seconds holding here from there we're gonna go into Child's Pose where we're gonna bring our big toes together pulls our knees out a little bit wider than hip width apart let our torso sink between the knees as we extend our arms relaxing our head holding this for 20 seconds our third stretch is going to be an angled Child's Pose where we shift our hands a little bit to the right feeling that nice deep pull and stretch along our side and then switching it to the other side for 20 seconds our fourth stretch is going to be our seated toe reach sitting up nice and tall on our sit bones as our legs are extended feet are flexed and just keep with her back nice and flat as she extends her arms straight out in front of her hinging at her hips until her range of motion allows slowly lowing her hands down once she feels that stretch in her hamstrings and her caps let's start getting that body cooled down

Source: Youtube

Related posts