Do this Workout at Home!
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- Опубліковано 8 вер 2024
- This Bodyweight Workout is perfect for those of you who are stuck inside right now.
Each movement is specifically designed to improve your Mobility and your overall Longevity, as well as strengthening and conditioning!
MOVEMENT PREP: Prime Your Body.
[2 Rounds, Minimal Rest in between Rounds]
Movement 1.
Alternating Sit Through (8 Reps)
CUES: Drive seated hip into the floor and keep it close to your stabilising arm. Maintain a 'Table Top' spine when transitioning to the opposite side, and lengthen through the spine once seated. Use other arm as opposition by pushing it against your leg, opening up the hips, keeping you upright. Inhale to transition, exhale and hold position.
Movement 2.
Alternating Shinbox Extension with Reach (8 Reps)
CUES: Keep glutes connected with the floor throughout. Minimise any movement of the feet, they should be in the exact same place as where you started (the more movement, the tighter your hips). Foot should be touching your opposite knee (Shinbox position). Inhale and tuck your pelvis under to lift into Extension (exhale). Inhale and extend arm. Exhale and replace. Maintain a tucked pelvis to lower back into your Shinbox position.
Movement 3.
Scapular Push Up (15 - 20 Reps)
CUES: Start in Plank, hands directly under shoulders, keeping glutes low, pelvis tucked. Engage your core. Draw shoulders back, away from your ears, engaging your scapula muscles by pinching your shoulder blades together. Lock out arms (no bend in elbows). Retract and protract your scapulas. Movement is minimal.
MAIN CIRCUIT: Move With Intent.
[3-4 Rounds, 90 Seconds Rest in between Rounds]
Movement 1.
Flow: Inchworm to Plank to mountain Climber to Step Through (6 Reps)
CUES: Roll down through the spine, walk hands out to Plank (Inchworm). lift and place one foot next to the same side hand, push bent knee into armpit (Mountain Climber), lengthen spine, straighten back leg, keep shoulders down and back. Engage core, lift (straightened) back leg, as well as the opposite arm, and thread the leg through the middle of your stabilising arm and planted foot (Step Through). Keep stabilising arm locked with the hip close to it, keep hips above the floor, pointed toes just above the ground.
Movement 2.
Split Squat (6 Reps/Side)
CUES: Start in a wide lunge. Engage core, tuck pelvis under, draw shoulders down and back, maintain a proud chest. Inhale as you begin to lower yourself into a Split Squat by bending the front knee. Go as far down as you can go. Knee should be over toes. Back leg can touch the floor lightly. Exhale, engage the core and the glutes to push through your front leg back up to your starting position. Keep torso upright throughout.
Movement 3.
Side Kick Through (10-16 Reps)
CUES: Start on your hands and toes, 'Table Top' spine (quadruped position).
Initiate the Kick Through by simultaneously lifting the opposing arm and leg. Exhale and thread the lifted leg underneath the body, straighten and keep parallel to the ground, drive opposite elbow back, in line with your shoulder. Stabilising arm stays locked out. Core muscles stay engaged throughout the movement.
DECOMPRESSION: Aid Your Recovery.
[1 Round, Rest as Needed]
Decompression Flow: Alternating Floor Scorpion to Pigeon Pose
(6 Slow Reps)
CUES: Start face down, chest, hips and toes touching the ground, arms stretched out to either side. Bend at one knee, foot facing the ceiling, drive the heel up and take the leg over the opposite thigh and place the foot down (touching). Exhale and allow the rotation in the torso, whilst keeping the arm reaching in the opposite direction. Drive the bent knee backward to open up the hips. Inhale and replace the leg. Lift the chest, take the same leg through into a pigeon Pose (aim for 90-degrees). Place hands either side of foot and knee, fold chest over leg and exhale, maintaining a straight spine. Inhale and replace.
For more Bodyweight Workouts, check out my IG pages:
/ steph.rose.phase6
/ phase6fitness
Bodyweight Workout Program:
www.phase6onli...
I love that every move is placed with meaning and you aren't just going through the flow.
I find it way easier to workout without shoes, and pends on what exercises you are doing. Balance is everything and co-ordination! Thanks for sharing all that you do :-0 )
Wow I love everything about the stuff you do, I wish I would have found this sooner!!!! 😊
Oh my goodness I feel the same way! The mobility, grace, strength and awareness that I have received and developed through Steph’s workouts is amazing! Complete fan!🥰
I admire the athleticism…you are poetry in motion!
You made it look so easy.I am so happy I found you guys been injured have a shoulder injury and knee I have recovered and now can do your workouts.
Thank you so much for your support! We’re so pleased that you’re finding value in our content! 🙏😌🙌
Really cool workout. You introduced me to kick throughs and I really like them.
Hi very helpful Thanks
I like u music and traning style
Incorporated this in my gym routine at the end of my workout, it's a great way to end a session.
Glad to hear that!! Thanks for your support 🙏
I love your Bodyweight flows ❤️❤️❤️Tahnk you 💯❤️❤️❤️
Thank you so much for your support! 🙏😍🤍
Amazing flow .. love the movements 👍
Brilliant love it all thankyou I hope you don't mind me learning these exercises I'm very over weight feel like I can do this enjoy doing the exercises cheers to you xoxo amazing lady.
Of course not!! I’m so pleased you’re feeling inspired 😍🙏 enjoy the movements, and thank you so much for your support 😌🙌
This is awesome. So new to me but loving it. Thank you 🤘
Glad you’re enjoying the movements! 😃
The drills are sublime.
I stumbled upon one of your videos on Instagram and I’ve got to say I immediately added lots of your moves to my WOD book , and I was even happier to see the whole breakdown of some moves here on UA-cam ! #HappyPersonRightHere I’ll be sharing your content with the rest of my team for sure, thank you!
Thank you so much for your support! I truly appreciate it! 🙏😃
This is so impressive and I can't wait to try this out!!
I really like these, I would love if you filmed the whole workout so I can follow along.
Semplicemente fantastica
Love it a lot
Thanks so much!
Thank you Steph. This is so helpful
Thank you for these videos very helpful ❤️
Happy to hear that you’re finding value in the content! 🖤🙌
your videos are really good and you'll make it on YT. stick with it
I appreciate that! 🙏
Hi Steph, compliments, amazing video content. I have become an avid follower. Coming from a background of yoga and Tia Chi I love your work. Inspired. Thank you
Thank you so much for your support! I appreciate your kind words 🙌😌🙏
@@StephanieRosePhase6 My absolute pleasure.
Even just watch this video is a enjoyable thing
Good workout.👍
Thank you! 👊
Good job 🌷
uniquely unique
I appreciate your kind words! 🙏
Hi I’m from Chile and found you on Instagram, and loved what you do and how you do it. I’m new to body work out and would love to start , you have so many videos with which one you’ll I start. Any recommendations !!
🔥🔥🔥
❤️
I like to walk back and forth on my fingers in your inchworm. But nice moves...graceful with control.
very nice style and flow but are you sure, that the split squads are 100% correct? Thought, that the knee shall not be more font or "over" the ankle of the foot.
I'm n love
Could we get a follow along, i.e. an actual full length video...please
I love this flow and have been trying to do it every or every other morning 💛 can still only get through one round of the mountain climber step throughs (after running a half mile to warmup). I’d love to purchase the body weight program but was wondering if it will have modifications for beginners..? Thanks!
The music please!! 🙏😍
All of my music is made by our music producer, TouconOfficial. You can find our albums under Phase SiX on Spotify, Apple Music and many others! 🙏
@@StephanieRosePhase6 thank you so much, the music is amazing, and your work too. You are my inspiration. 💛
100%
😍😓
1 workout of one hour
imagine disliking this
looking like a million dollars
🙏👏🏼👏🏼👏🏼