Foam rolling the hips!

Today’s video explains how to foam roll out the hips!

Massage stick tutorial

Today’s video explains how to use a massage stick!

Band lower body workout

Today’s workout is a lower body workout with a band!

EXERCISES

• Band lateral walks X 10 in each direction (3 rounds)

• Squats X 10-15

• Press outs in squat position X 10-15

• Deadlifts X 10-15

• Fire hydrants X 10-15 per leg

• Leg extensions X 10-15 per leg

• Bridges X 10-15 + 10 second hold (or longer)

REPEAT 1-3 ROUNDS

Band upper body workout

Today’s workout is an upper body workout with a band!

SET 1

• Archer pulls X 10-15 per arm

• Bent over rows X 10-15 per arm

• Kickbacks X 10-15 per arm

REPEAT 1-3 ROUNDS

SET 2

• Pulldowns X 10-15

• Bent over lifts X 10-15

• Diagonal pulls X 10-15 per side

REPEAT 1-3 ROUNDS

Back to the basics - Upper body

In this video, I will explain how to do 3 upper body exercises correctly with the focus on POSURE!!!

• Hinge - bent over row

• Internal and external rotations

• Overhead press

REPEAT FOR IMPORTANCE! Take the time and make sure you are doing exercises correctly and staying injury free!!!

Back to the basics - Lower body

In this video I will explain how to do 5 lower body exercises correctly:

• Squat

• Lunge

• Sumo squat

• Curtsy lunge

• Squat jump

Take the time and make sure you are doing exercises correctly and staying injury free!!!

Low back stretches/realignment

This vide will explain how to stretch and realign your hips with the goal of relieving low back pain and discomfort.

Thoracic spine stretches

This video explains 3 videos to loosen up your thoracic spine, or mid back. Easy to do and all you need is your body weight! Do these daily to feel less pain!

Cardio workout

Looking to elevate your heart rate?? This workout will do just that! Complete 15-30 seconds on and 30 seconds or more of rest.

• Revere lunge + hop

• Skater hops

• Sumo squat hops

• Mountain climbers

SWEATIN’ TIME!!!!

Simple band workout

4 exercises that can be done in a small space! All you need is a band!

• Lateral squats

• Overhead pulldown

• Lateral leg lifts

• Openers

It’s always a new day! Take 15 minutes for your health today!

Pelvic floor!

This video explains 5 exercises that will strengthen your pelvic floor.

• Plank

• Straight leg lowering

• Side plank

• Hip raises

• Glute bridge

Let’s GOOOOO!!!

Warm-up/stretches

Todays video explains 5 of my favorite warm-up exercises to do before a workout. You can also do these daily for stretching or general movement. Take the time to take care of your body so you can keep doing the activities you want to!

• World’s greatest stretch X 10 per side

• Hand walks X 5

• Foot pedals X 10 alternating REST X 10 alternating

• 90/90 thoracic stretch X 10 per side

• Hip crossovers X 10 alternating

REPEAT 1 OR MORE ROUNDS AS OFTEN AS YOU WANT!

Total Body Workout

Todays workout is a total body workout. Feel free to add light dumbbells in each hand for a challenge.

• Reverse lunge + overhead lift X 10-15 per leg

• Sumo squat + upright row X 10-15

• Plank lateral twists X 10 total

• Curtsy lunge + lateral raise X 10-15 per leg

• Quick feet X .30 seconds

REPEAT 1-5 ROUNDS

Lets make today a good day and get some movement in!!!!

Upper body BACK and CORE workout

Today’s video is a back and core workout. All you need is one dumbbell or a water gallon (weight is 8.8 pounds!). You can also use canned food if the water gallon is too much.

• BIG rainbows X 20-30 total

• Single arm bent over rows X 10-15 per arm

• SMALL rainbows X 30-40 total

• Archer pulls X 10-15 per arm

• Scapular push-ups X 10-15

REPEAT 1-5 ROUNDS

It is ALWAYS a new day to get your workout in!!!

Foam rolling calves and feet!

Today’s video explains how to foam roll out the calves and feet. I personally have very tight calves and problematic feet so these exercises help me SO much in continuing moving the way I want to without little to no discomfort.

Take the time to do the self-care so you can continuing doing the things you love with as little discomfort as possible!

Upper body band workout

Todays workout is an upper body workout - all you need is a band.

• Single arm bent over rows X 15 or more per side

• Single arm triceps extensions X 15 or more per side

• Overhead press X 15 or more

• Bent over lifts X 15 or more

• Single arm chops X 15 or more per side

REPEAT 1-5 ROUNDS

It’s ALWAYS a new day to get your workout in!!!!

CORE workout

Today’s workout focuses on the CORE! This is a good one!

• Plank shoulder taps X 15 per arm

• Supermans X 15

• Lateral pillar hip dips X 15 per side

• Oblique V sit-ups X 15 per side

• Hip lifts X 15

REPEAT 1-5 ROUNDS

You can DO THIS!!!

Total Body Workout

Today’s workout requires dumbbells and works the whole body with a focus on legs and shoulders. This workout will get you sweating!

• Squat press X 10-15

• Sumo squat to upright row X 10-15

• Bird feeder rows X 10-15 per side

• Lawn mowers X 10-15 per side

• Squat hops out/in X 10-15

REPEAT 1-5 ROUNDS

It’s ALWAYS A NEW DAY! Let’s make it a good one!!!

Upper body ECCENTRIC focused workout

Today’s workout focuses on the ECCENTRIC portion of the movement. These are all upper body exercises and you need dumbbells. The eccentric portion of a movement is when the muscle is lengthening. Do that part slower than the concentric phase which is when your muscle is contracting. Video explains in more detail!

• Bent over rows X 10

• Lateral raises X 10

• Triceps extension overhead X 10

• Bent over lifts X 10

• Chest press X 10

REPEAT 1-5 ROUNDS

It is ALWAYS a new day! Let’s gooooo!!!

Balance workout

Today’s workout focuses on BALANCE!

• Bird feeders X 10 per leg

• Lateral leg lifts X 15 per leg

• Donkey kicks forward X 10 per leg

• Bird feeder crunch X 10 per leg

• Hip rotations X 10 per leg

REPEAT 1-5 ROUNDS

It is ALWAYS a new day to try something new and challenge yourself!

Kickstart 2021!!! Total body with focus on heart rate and legs

Today’s workout is a total body workout with the focus on heat rate, legs, and some shoulders! First workout posted of 2021!! Let’s kick start the new year off right!

• Openers X 15

• Squat to overhead press X 10 per arm

• Mountain climbers X 15 or more per leg

• Sumo squat to upright rows X 10 per arm

• Burpees X 10 or more

REPEAT 1-5 ROUNDS

Band compound movement workout

Today’s workout uses a band and a chair. These are compound movements which means you use multiple muscle groups. It is a hard workout but worth the challenge!

• Single leg sit-to-stand + overhead lifts X 10-15 per leg

• Static lunge + band overhead pulses X 10-15 per leg

• Push-up + lateral toe taps X 10-15

• Pillar jumping jacks X 15 or more

REPEAT 1-5 ROUNDS

It is ALWAYS a new day to get a good, hard, new workout in!!!

Water jug workout!

Today’s workout uses water jugs from your home! A gallon of water is 8.33 pounds, so these are great substitutes for weights if you don’t have any. You can also use dumbbells, cans of food, or body weight if you don’t have gallons of water or if that is too heavy.

• Squat to press X 10-15

• Bent over rows X 10-15

• Sumo squat to upright row X 10-15

• Chest press X 10-15

• Glute bridges X 15 + 15 second hold (or more!)

• Pullovers X 10-15

REPEAT 1-5 ROUNDS

It is ALWAYS a new day to try something new! Have fun with it, and do the best you can!

Lower body/hip flexor stretches

Today's video is one of my FAVORITES. I have tight hips and these stretches will help loosen them up leading to less low back and knee pain. Complete this before you do a lower body workout, walk or run, or just to start your day! Take the time to stretch so you can continue doing what you love!

Total body dumbbell workout

Today's workout is a total body workout with a set of light dumbbells and a set of heavier dumbbells. You are welcome to use lighter dumbbells for the entire set and increase the reps, or use heavier dumbbells for the entire set and decrease the reps.

• Arnold press X 10-15

• Deadlifts X 10-15

• Upright rows X 10-15

• Swings X 10-15

• Choppers X 10-15 per side

• Plank scapular push-ups X 15

REPEAT 1-5 ROUNDS

It’s ALWAYS a new day to try something new and get your workout in!

Upper body warm-up

Today's video explains a good, simple, easy warm-up to complete before you do an upper body workout, walk, or run. Take the time to properly warm-up so you can continue doing what you love!

Cardio workout for a rainy day!

Today’s workout is an indoor, body weight only cardio workout. All you need is a couch or chair!

• Reverse lunge hops X .30 seconds or more per leg

• Skaters X .30 seconds or more

• Burpees X .30 seconds or more

• Sit to stand hops X .30 seconds or more

• Sumo squat hops X .30 seconds or more

• Quick feet X .30 seconds or more

REPEAT 1-5 ROUNDS

Rain or shine - you’ve got this!!!!

Total body workout with chair

Today’s workout is total body with a chair! I love this workout and I hope you do too!!!

• Step-ups X 10-15 per leg

• Push-ups X 10-15

• Single leg sit to stand X 10-15 per leg

• Dips X 10-15

• Lateral hop overs X 20-30 total

• Knees to chest X 10-15

REPEAT 1-3 ROUNDS

Feel the burn! This also has an element of heart rate to is so embrace bring a bit winded and getting your sweat on!!!

Trigger point therapy with a ball

Today’s video explains how to work out knots and tightness is your back and neck region with a ball. I personally like using a lacrosse ball, but a tennis ball or something a little softer works great as well. The self-care we give the body is what allows it to continue with movement moving forward. Take the time to do so and you won’t regret it!

It’s ALWAYS a new day!!!!

Shoulder workout

Today’s video is a shoulder workout with canned food. If you have light dumbbells you’re welcome to use them as well! Body weight will also work for this workout. Movement is ALWAYS good even if it isn’t with weight.

• Steer the car X .30 seconds

• Bent over flies X .30 seconds

• Overhead press X .30 seconds

• Lateral raises X .30 seconds

• Prone Ys X .30 seconds

• Pillar hold X .30 seconds

REPEAT 1-3 ROUNDS

Let’s make today a great day by starting it off with a workout!!!!

Single arm upper body workout

Todays video is a single arm upper body workout. All you need is a dumbbell!

• Single arm bent over rows X 15+ per arm

• Choppers X 10-15 per arm

• Triceps extension overhead X 10-15 per arm

• Single arm bent over flies X 15 per arm

• Single arm I dream of genies X 15 per arm

REPEAT 1-3 ROUNDS

Let’s get after it today and make it a great day!!!!

Foam rolling tutorial - BACK

Todays video explains how to foam roll your back/neck region. Self care is important for overall health! Take the time to do things like foam roll so you can do all of the other exercises safely and keep your body healthy, pain free, and happy!

GLUTE exercises!

Todays workout is focuses on my favorite: the GLUTES! Not only does a strong butt look nice, it also is the foundation of the pelvic floor.

• Monster walks X 6 in each direction (5 rounds)

• Glute bridges X 20 + 20 pulses

• Lateral walks X 5 in each direction (5 rounds)

• Lateral leg lifts X 15 + 15 pulses

REPEAT 1-5 ROUNDS

Time to feel the burn!!! :)

Squat and hinge workout

Todays workout is 5 squat/hinge exercises! Body weight is plenty but feel free to use weight as well.

• Goblet squats X 10-15 OR 30 seconds

• Squat hops (feet stay out) X 10-15 OR 30 seconds

• Overhead squats X 10-15 OR 30 seconds

• Squat hops (feet come in) X 10-15 OR 30 seconds

• Broad jumps X 10-15 OR 30 seconds

REPEAT 1-5 ROUNDS

Let’s get after these exercises today!!! Let’s GOOOOO!

Total body workout

Todays workout is a total upper body workout. All you need is light dumbbells.

• Squat + single arm upright row X 10 per arm

• Static lunge + lateral raise (palms down) X 10 per leg

• Sumo squat + overhead lifts (palms up) X 10-15

• Deadlifts + bicep curls X 10-15

• Lateral push-ups X 10 total

• Pillar hold X 30-60 seconds

REPEAT 1-5 ROUNDS

It’s always a new day to get your total body workout in!!!

Foam rolling the hips

I LOVE the foam roller. It helps me continue running even though my body is not built to be a runner. This video gives a brief tutorial on my 4 favorite areas to foam roll in the hip region.

It is ALWAYS a new day to feel less pain. Let’s do this one day at a time!

Activate your pelvic floor

I am ALL about the activation of your entire core and pelvic floor. A few years ago I realized that I wasn’t doing this. This video explains how I trained my body to activate and now it happens naturally without thought! Your body can do this too, which will lead to less pain and more strength throughout the entire body. WIN!

E-mail me with questions! LiveLifeFitnessSeattle.com

Total upper body workout

Todays workout is a total upper body workout. All you need is light dumbbells.

• Curl to press X 10-20

• Bent over rows X 10-20

• Choppers X 10-20 per side

• Bent over flies X 10-20

• Triceps extension overhead X 10-20

REPEAT 1-5 ROUNDS

It’s always a new day to get your upper body workout in!!!

Stair workout

Todays workout focuses on the lower body. All you need is a set of stairs!

• Low step-ups X 20 per leg

• Bulgarian split squats X 10 + 10 second hold

• Stair runs X 30 seconds per leg

• Drop squats X 10-15 per leg

REPEAT 1-5 ROUNDS

Let’s get after it today! Make it a good one!

Lower body workout

Todays workout requires only body weight! Lower body with an emphasis on the GLUTES!

• Curtsy lunge into donkey kick

• Bird feeders (hop optional)

• Reverse lunge into donkey kick

• Squat hops for power (or just squats)

REPEAT 1-5 ROUNDS

It’s always a new day to get your workout in!

Stretches!

Below are 3 stretches that can be done IN BED! How great is that!!??

Proper posture

Todays video explains how to establish proper posture in 3 easy steps. VERY important stuff for our overall health and wellness!

Shoulder workout

Today, we’re focusing on the shoulders. All you need is body weight or light dumbbells.

• Bent over Ws X 10-20

• Kneeling lateral raise X 10-20

• 1/2 kneeling I dream of genies X 10-20

• 1/2 kneeling halos X 10-20 in each direction

• Prone Ts, Ys, and Is X 15 each

• REPEAT 1-5 rounds

Indoor cardio workout for a rainy day

Today, we’re focusing on the heart rate. All of these exercises can be done indoors with a small space. Complete 30 seconds of each exercises, and rest for 15-30 seconds in between. Give yourself a whole minute rest before repeating the set again.

• Burpees

• Skater jumps

• Squat hops

• Lateral shuffles

• Thoracic rotation jumps

• REPEAT 1-5 rounds

GLUTES and PELVIC FLOOR workout

Today’s at-home workout focuses on my two favorite area of the body: GLUTES and PELVIC FLOOR! All you need is a towel and a hard wood floor.

• Reverse lunges X 10-15 per leg

• Pikes X 10-15

• Curtsy lunges X 10-15 per leg

• Saws X 10-15

• Single leg curls X 10-15 per leg (both leg curls for challenge)

• REPEAT 1-5 rounds

TRX total body workout # 3

Today's at-home workout uses the TRX and focuses on total body movements. Here are the 4 exercises.

• Squat to row X 10-15

• Hip dips X 10-15 per side

• Single arm row + twist X 10-15 per side

• Alternating lateral lunges X 20-30 total

• REPEAT 1-5 rounds

TRX upper body workout # 2

Today's at-home workout uses the TRX and focuses on lower body. Here are the 5 exercises.

• Squats X 10-15 (jump optional)

• Static lunges X 10-15 pert leg (jump optional)

• Curtsy lunges X 20-30 alternating

• Forward lunges X 20-30 alternating

• Sumo squats on toes X 10-15 (jump optional)

• REPEAT 1-5 rounds

TRX upper body workout # 1

Today's at-home workout uses the TRX and focuses on upper body. Here are the 5 exercises.

• Mid rows X 10-15

• Push-ups X 10-15

• Bicep curls X 10-15

• Triceps extension X 10-15

• T-deltoids X 10-15

• REPEAT 1-5 rounds

Core and pelvic floor workout

Today's at-home workout focuses on the core and the pelvic floor. Here are the 5 exercises that can be done anywhere and at anytime.

• Pillar saws X 15-25

• Straight leg lowering X 10-15

• Pillar oblique hip dips X 10-20 per side

• Scissor kicks X 10-20 per leg

• Lateral plank walks X 10-20 per arm

• REPEAT 1-5 rounds

Walking stretches!

Todays video explains 5 exercises that you can do while walking. When it's time to get up and go for a walk, our bodies aren't always lengthened in the right places. These simple, standing exercises can be done anywhere and at anytime!

It's always a new day!

Car exercises!

Today's video explains 4 exercises that you can do SAFELY while in the car. This is GOOD STUFF! The exercises focus on posture and activation which helps prepare the body for more intense exercise moving forward. All movements can be done ANYWAY and at ANYTIME!

It's always a new day!

Band lower body glute workout

Today, we’re focusing on the lower body and glutes. Here are five exercises that you can do from the comfort of your home.

• Lateral walks X 10-15 in each direction (THREE ROUNDS)

• Plank leg extensions X 10-15 per leg

• Monster walks X 10-15 in each direction

• Lateral leg lifts X 10-15 per leg

• Single leg glute bridges X 10-15 per leg + 15 second hold at end with both feet on the ground

• REPEAT 1-5 rounds

Band upper body workout

Today, we’re focusing on heart rate and core. Here are five exercises that you can do from the comfort of your home.

• Wall walks X 10 per arm

• Bent over lifts X 10-15

• Triceps extensions X 10-15 per arm

• Choppers X 10-15 per arm

• Behind the back pulses X 10-15

• REPEAT 1-5 rounds

7 day fitness challenge

Day 7: Heart rate and core

Today, we’re focusing on heart rate and core. Here are five exercises that you can do from the comfort of your home.

• Bird feeder hops X 10-15 per leg OR 30 seconds per leg

• Thoracic rotations X 20-30 total

• Lateral shuffles X 3 shuffles (10 rounds) or 30 seconds

• Mountain climbers X 20-30 OR 30 seconds

• Pillar oblique hip dips X 20-30

• REPEAT 1-5 rounds

7 day fitness challenge

Day 6: shoulder and core

Today, we’re focusing on shoulders and core. Here are five exercises that you can do from the comfort of your home.

• Overhead press X 10-15

• Plank arm reach X 20-30 total

• Bent over Ts X 10-15

• Straight leg lowering X 10-15

• Bicycle crunches X 20-30 total

• REPEAT 1-5 rounds

7 day fitness challenge

Day 5: legs and core

Today, we’re focusing on legs and core. Here are five exercises that you can do from the comfort of your home.

• Step-ups X 10-15 per leg

• Leg lifts X 10-15 per leg

• Single leg sit to stand X 10-15 per leg

• Lateral hop overs X 20-30 total

• Glute bridges (feet elevated) X 10-15

• REPEAT 1-5 rounds

7 day fitness challenge

Day 4: chest and triceps

Today, we’re focusing on chest and triceps. Here are five exercises that you can do from the comfort of your home.

• Press forward X 10-15

• Kickbacks X 10-15

• Overhead side leans X 10-20 total

• Push-ups X 10-15

• Dips X 10-15

• REPEAT 1-5 rounds

7 day fitness challenge

Day 3: heart rate and core

Today, we’re focusing on heart rate and core. Here are five exercises that you can do from the comfort of your home.

• Burpees X 10-15 OR 30 seconds

• Pillar saws X 10-15 OR 30 seconds

• Squat hops X 10-15 OR 30 seconds

• Quick feet X 30 seconds

• Skater jumps X 20-30 OR 30 seconds

• REPEAT 1-5 rounds

7 day fitness challenge

Day 2: back and biceps

Today, we’re focusing on back and biceps. Here are five exercises that you can do from the comfort of your home.

• Bent over openers X 10-15 per arm

• Scapular push-ups X 10-15

• Press + overhead lifts X 10-15

• Bent over rows X UP TO 25 (depending on weight)

• Downward dog push-ups X 10-15

• REPEAT 1-5 rounds