Chrysalosity

a flourishing lifestyle

12 Minute Abs

· FEEL-GOOD FITNESS

This post contains referral links. For more information, please read my Disclosure Policy.

Hey lady friends!

It's been a minute, hasn't it? This has been a very busy season for me, but I'm so happy to finally bring to you a kick-abs workout! (See what I did there?)

Core routines often get nudged aside to make room for other traditional upper and lower body workouts. And to be fair, those workouts engage the core in very sneaky ways, so you're most likely getting a great core workout without even realizing it! Still, for a holistic, effective workout regimen, it's good to include moves that target your abs and obliques directly. And the stronger your abs become, the better you will be able to perform upper and lower body lifts. Win-win!

I love this workout because it engages all regions of the abdominals, and it can be easily modified. You can adjust the amount of time for each exercise or the number of times you repeat the routine. Or, if you're looking to bring and keep your heart rate up for more of a cardio challenge, you can add a minute of jumping rope, jumping jacks, burpees, (if you're really crazy!) or any other cardio exercise in between each abdominal exercise. You could also add this workout onto the end of a strength set or cardio workout. The possibilities are endless!

12 Minute Abs: A Quick (But Intense!) Abdominal Workout

 

For this workout, you'll need an exercise mat or a soft surface like carpet to cushion your back. You'll also need a stability ball for a few moves. Other than that, this is a predominantly bodyweight-only workout.

For your warm-up, I would suggest doing some light cardio and exercises to warm up your core. Some examples include torso rotations, side bends/reaches, forward/backward reaches, windmills, jogging in place, and shallow squats. As for a cool-down, I recommend side bend stretches and yoga mat work such as downward dog, cat-to-cow stretch, cobra stretch, and child's pose to relieve any tension in the core muscles.

I hope you enjoy this very flexible routine! Let me know in the comments below how you adjusted this workout to meet your personal fitness goals.

Happy Sweating!

-Rachel

Yoga + Pilates Blend Workout

· FEEL-GOOD FITNESS

Well hello there, lovely!

This weekend has been chilly & rainy - a much needed break from the hot, dry summer we've been having here in Kansas City! I love chill, rainy days as much as anyone else, but after a while, I get a little stir-crazy. So to keep the chill vibes going and get moving, I do a little yoga & Pilates blend. Plus, I can do it all in my living room while watching way too many episodes of Friends. (Score!)

While I like that I can exercise while watching my favorite shows, I love the lasting health benefits even more! Stretching is great for posture and flexibility, eases muscle and joint pain, and reduces stress. Plus, Pilates focuses on toning and stabilizing the core muscles, which can help prevent workout-related injuries. After a week of intense workouts, this yoga and Pilates blend can be the perfect way to rest and rejuvenate.

Whether it's your rest day, you're feeling sore from a previous workout, or you just need a change of pace, this low impact workout is great for toning and stretching and requires no equipment at all. You also won't need to worry about warming up or cooling down, as this workout will keep your heart rate relatively low and the stretches are built right into it.

One thing to consider - stretching may cause discomfort, but it should never cause pain. If you're feeling pain, you may be pushing too far, so remember to work only with the range of motion you have. Take your time, breathe deeply, and relax.

So if you're binge-watching episodes of Friends and can't tear away from the TV, get up off the couch and follow the workout plan below!

 

Yoga + Pilates Blend: A Low Impact Workout for Stretching & Toning

 

Workout Structure:

  • Standing full-body stretch
  • Toe touch
  • Downward dog
  • Rear leg raises (10 reps per leg)
  • Plank
  • Pedaling calf stretch (5 reps each side)
  • T-stabilization (10 reps each side)
  • Downward dog/upward dog (5 reps)
  • Downward dog split/pigeon pose/quad stretch (repeat on opposite side)
  • Cat to cow (5 reps)
  • Bird dog (10 reps each side)
  • Kneeling rear leg crossovers (10 reps each side)
  • Fire hydrant + extension (10 reps each side)
  • Hamstring curls (10 reps each side)
  • Child's pose
  • Shell stretch
  • Plank
  • Runner's lunge/warrior one/warrior two/reverse warrior (repeat on opposite side)
  • Toe touch
  • Standing full body stretch

 

Happy stretching!

Rachel

Squats, Deadlifts & Lunges (Oh, My!) Lower Body Workout

· FEEL-GOOD FITNESS

This lower body workout is intense. Y'all ready for this?  *cue Jock Jams music*

...That may have dated me a little bit, but do you guys remember Jock Jams? Oh my word. It's pure '90s gold.

Anyways, I'm back with another workout today and let me just tell you - y'all are not ready for this! It's brutal, my friends. To be honest, I get this underlying feeling of dread every time I've got a lower body workout on my schedule. While I love the benefits of a workout like this, I know I'm going to have a rough time taking the stairs the next day!

First things first - make sure you've got a solid warm up and cool down plan in place! Your warm up should bring your heart rate up and prepare your muscles for the exercises you're about to do. Leg swings, toe touches, and shallow bodyweight squats and lunges are perfect for your warm up. Save the intense stretching for your cool down.

This post contains affiliate links. Clicking these links doesn't cost you anything extra, but it does help me run my site and continue to provide free content. For more, read my Disclosure Policy.

Don’t Miss Out!

Subscribe to the email list to receive the latest updates from Chrysalosity!

Squats, Deadlifts & Lunges (Oh My!) A Lower Body Workout for Toned Legs

 

About This Workout

I've created a lower body workout that combines a few different variations of squats, deadlifts, and lunges that will have your legs shaking by the end. And if they're not, you need to up your weights, girlfriend! Don't be afraid to lift heavy, as long as you can control the movement through the entire range of motion. And if you need to, don't feel bad about lowering or dropping your weights altogether. Just do the hardest version for you.

What makes this lower body workout a killer is that several moves isolate each leg, which is perfect for you if you're a bit weaker on one side. For the single-legged variations, be sure to start with a different leading leg on the second group. Some moves will challenge your balance, so take your time, use that core, and hang on to something if you need support.

 

What You'll Need

For this workout, you'll need dumbbells - I use these adjustable weights and love them! Optional equipment includes an exercise mat and resistance loops. Other than that, bring a water bottle, a sweat towel and your A-game because this workout is going to get you allllll hot and bothered.

And as always, make sure you refuel post workout! I always cap off a weightlifting sesh with a simple protein shake and lots of water. Which reminds me - check out this post about my favorite protein brands!

Okay, okay. Enough stalling! Y'all ready for this?

Squats, Deadlifts & Lunges (Oh, My!) Lower Body Strength Workout

Do your legs feel like Jello after this? Let me know in the comments!

Signature

 

 

 

 

Like this post? Make sure you share it with your friends on Facebook or Pinterest! Follow me on Facebook, Pinterest, and Instagram for fitness inspiration, recipes, and all things lifestyle!

 

COPYRIGHT © 2020

THEME BY ECLAIR DESIGNS