How To Program a Workout

Keeping up with your workout routine can feel overwhelming, especially with summer travel constantly taking you out of your norms. I’m sharing two ways I program a class workout so you can take the guess work out of working out and make a complete workout on your own.

VERSION 1: Pulling from Strength Training Principles

✅ Core Work

• Ex: Roll Ups or Ab Curls

✅ Hip Hinge

• Ex: Bridging or Side Plank Clams 

✅ Push something

• Ex: Push Ups from Knees or Side 

✅ Pull something

• Ex: W to Wide V  or Body Float  

✅ Squat

• Ex: Standing Parallel  or Sumo Squats

VERSION 2: Focus on Spinal Movement in All Planes

✅ Core Work

• Ex: Ab Curls or Bicycle Twist

✅ Lateral Flexion

• Ex: Side Planks, or Side Lying Leg Work

✅ Rotation

• Ex: Side Crunch or Abs With Rotation or Mermaid Twist  

✅ Spinal Extension

• Ex: Swan Push Ups or Body Float

✅ Bonus: Include Load-Bearing Leg Work and Full Body Integration

• Ex: Standing Lunges or Standing Squats

• Ex: Plank variation

For both versions, pick one exercise from each block and do each exercise 10x through, which will take roughly 5 minutes. You can do multiple exercises from each block and/or repeat the blocks 1-5x through for a balanced and effective total body workout you can make work anywhere or at any ability level