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Category: Workout Video

Hip Opening Yoga Flow w/Shauna Nyrose

Hip Opening Yoga Flow w/Shauna Nyrose
 Warm up your tea, lay out your yoga mat and give your body some love as Shauna Nyrose leads you through the perfect Monday night flow.  This yoga flow incorporates a progression of lunges to address tightness in the hip flexors, IT band, outer hips, quadriceps and hamstring.   Great for post run or cycling recovery or just to get into those pesky tight spots! Accessible postures for all levels.  Finish with a 5 minute savasana and maybe a nap;)
 Enjoy~~*

Full Body Free Weight Workout Video

Beginner: 8-10 reps

Advanced: 12-15 reps

Equipment: Free weights

  • Split squat
  • Bench squat with burst
  • Body weight pull up
  • Over head squat
  • Windshield wipers
  • Burpee
  • Plank back row
  • Elbows to knees
  • Reverse crunch

 

Spin Shred Workout Video

Beginner 10-12 reps each exercise

Advanced: 12-15 reps each exercise

Repeat workout 1-4x Depending on fitness level

Equipment needed: Spin bike

  • 90 second hill climb.Tension 75%-80% hill climb
  • Calf raises
  • Hamstring roll ins
  • Deadlift
  • Front squat
  • Squat hamstring raise
  • Weight swing through
  • 90 second standing incline 75%-85%
  • 45 second flat road light tension

 

Tasha’s Treadmill Workout Video

Beginner : 10-12 reps each exercise

Advanced: 12-15 reps each exercise

Repeat workout 1-3x depending on fitness level

Equipment needed: Free weights and treadmill

  • Set incline to 10% Speed 3.2
  • Shoulder press
  • Incline 9% Speed 4.0
  • Shoulder raise
  • Incline 8% Speed 4.0
  • Front shoulder raise
  • Incline 8.5% Speed 5.0
  • Weighted squat
  • Incline 9% Speed 6.0
  • Back row
  • Incline 9% Speed 7.0
  • Cross jab
  • Incline 9% Max personal speed
  • Triceps kick backs

 

The Wall of Success: Medicine Ball Workout Video

Beginner 30-45 seconds

Intermediate-45-60 seconds

Equipment: Medacine ball

Repeat workout 1-3x depending on fitness level

  • Wall balls
  • Mountain climbers
  • Air squat
  • Ball slams
  • Side lunge with ball reach
  • Reverse lunge with over head ball hold
  • Crunch with wall slam

 

Weighted Full Body Workout Video

Beginner: 8-10 reps each exercise

Intermediate-Advanced: 12-15 reps each exercise

Repeat workout 1-3x depending on fitness level

Equipment needed: Free weight and medicine ball

  • Side to side push ups
  • Ball slams
  • Deadlift
  • Squat
  • Kettlebell swing
  • Leg surrenders
  • Floor chest press
  • Floor bicep curl
  • Push up swing through

 

Abdominal Repeaters Workout Video

Beginner: 20-30 seconds each exercise

Intermediate/Advanced: 30-60 seconds each exercise

Equipment needed: Free weights

Repeat workout 1-3x

  • Ab roll outs
  • Weighted leg crunch
  • Rotating weighted crunch
  • Weighted crunch
  • Russian twist

Who Needs Weights? Bodyweight Workout Video

Beginner: 30-40 seconds each exercise

Advanced 45-60 seconds each exercise

Equipment needed: Exercise ball

Repeat workout 1-3x

  • Mountain climbers
  • Knee to elbows
  • Split lunge jump
  • Pike
  • Burpee
  • Hamstring roll ins
  • Boat ab hold
  • Push up
  • One legged burpee
  • Hindu pushup

 

TRX Abs & Core: Workout Video

Level: Beginner to Intermediate

Equipment Needed: TRX

Beginner: Perform each exercise for 30 seconds. Intermediate: Perform each exercise for 45 to 60 seconds. Set your workout timer for 10 minutes and repeat the sequence as many times as possible in that time period.

  • Plank row in
  • Plank knee to elbow
  • Pike
  • Plank Abduction
  • Surrenders