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!
- Standing full-body stretch
- Toe touch
- Downward dog
- Rear leg raises (10 reps per leg)
- 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
- Runner's lunge/warrior one/warrior two/reverse warrior (repeat on opposite side)
- Toe touch
- Standing full body stretch