#exerciseathome #beginnerworkoutprogram
Hi everyone!
Welcome to Day 7 of Invigorate😀
You are on to week 2 now so it’s time to add the first increase in duration to 25 minute workouts.
You can of course stay with the current week 1 workouts if you like the level they are at and enjoy 20 minutes for your routines. These will build every week by 5 minutes or so, but I’ll always remind you to do what is best for your body.
Today it is a ‘resistance band full body workout’ and you can expect to work each muscle and really feel the resistance of the band with some isolation and compound exercises to help you balance, align and gain strength.
Remember to control the band on both the up and down phases of your movements.
YOUR TASK FOR SUCCESS :
-Post on each video as soon as you complete it!
-You can go and print the WEEKLY PLAN in the COMMUNITY TABS section aswell if you would like to tick off each day. This is super motivating to put pen to paper and tick off the boxes.
Here are your exercises for today :
WARM UP
0.50 : Squats x 15
1.42 : Squat Reach x 15
2.45 : Squat Chest Press x 15
3.05 : Sit back to activate your glutes
3.22 : Squat Hold x 10
LOWER BODY
3.50 : Leg Raise (r) x 15
4.20 : Glute Pulse (r) x 10
4.40 : Leg Raise (l) x 15
5.12 : Glute Pulse (l) x 10
5.40 : Side Tap (r)x 15
6.08 : Pulse (r)x10
6.28 : Side Tap (l)x 15
6.56 : Pulse (l)x10
7.27 : Narrow Calf Raise + Squat x 15
8.25 : TIP : Squeeze your glutes
8.50 : One Leg Circles (r) x 10
9.17 : One Leg Circles (l) x 10
10.18 : Double Step x 10
SHOULDERS + CORE
11.30 : Seated Side Arm Pull x 7
12.24 : Slow Arm Raise x 9
13.20 : Seated Hover Pulse x 10
13.45 : Stretch
UPPER BACK + ARMS + CORE
14.15 : Straight Arm Pendulum x 15
14.55 : High Bicep Curls x 15
15.48 : Double Leg Lift x 10
16.58 : Leg Circles (r) 5 x each way
17.35 : Leg Circles (l) 5 x each way
18.27 : Arm Side Pull x 15
19.20 : Double Leg Lowers x 10
20.05 : Double Arms + Legs x 10
21.00 : Lunge + Arm Openings x 15 (r)
21.40 : SWAP SIDES + change arms
21.48 : Lunge + Arm Openings x 15 (l)
22.30 : Double Tricep in Squat x 15
23.20 : Single Arm Row (r) x 15
23.50 : SWAP SIDES
24.00 : Single Arm Row (r) x 15
24.25 : Cool Down + Stretch
24.35 : Chest Stretch
24.50 : Side Stretch
25.50 : Upper Back Stretch
Great work, keep going!
Vanessa B xx
www.vanessabhealth.com
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***About Vanessa Bartlett:***
Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, writer, speaker, with 20 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing adrenal fatigue and burnout have encouraged her to help people around the world find a more balanced, stress free, healthier lifestyle.
Vanessa has helped thousands of clients face to face in Sydney, Australia and online including females, males, children and professional athletes achieve a better mind and mind balance.
She has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates. She loves being a mum to Lincoln and Leon and spending quality time with family and friends.
➤Online Personal Trainer + Performance Coach (Specialities : Burnout Recovery, Pilates + Rehab, Prenatal + Postnatal, Adrenal Fatigue Exercise Mentor)
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e: info@vanessabhealth.com
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