Warm Up, Workout, Wind Down

Warm Up

10-15 minute dynamic stretching flow with introduction to workout orientation

• Purpose: Prevent injury, warm up safely with dynamic stretches, learn correct form techniques to prepare for a successful workout, learn breathing/postural techniques, and increase heart rate/circulation to prepare the muscles/joints.

 

• Three of Maria’s favorite dynamic warm up stretches:
  • • Hamstring Sweeps for prevention of posterior hip and lower back injuries
    • Lunge with a Twist for prevention of anterior hip and knee injuries
    • Cat Cow & Thread the Needle to warm up the lumbar/thoracic movement patterns for prevention of spinal injuries

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Workout

• 20-30 minute Totally Body High Intensity Interval Training (HIIT) workout safely designed to target multi-directional planes of the body with variations and modifications for ANY fitness level.
• Workouts can be done ANYWHERE with minimal equipment & body weight focus
• Try Maria’s FREE WORKOUT OF THE MONTH: 90 Minute Circuit

Repeat 3 Rounds of each exercise 30 Seconds:15 Seconds

Walkouts

Squat with Leg Lift/Lateral Raise

Bottom Burpee to Push Up

Russian Twists

Travel Side Planks

L-Skaters

Plank Tick Tocks

Lunge to Overhead Press

Knees to Elbows

Banded Bridges

 

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Wind Down

• Cool down with therapeutic stretches and relaxing yoga flow to decrease heart rate, and prevent muscle spasms and joint injuries.
• 3 of Maria’s favorite stretches/yoga poses
  • Childspose into downward dog to promote spinal decompression and decrease lower back tension
  • Pigeon pose to relieve hip/glute tension/tightness
  • Shoulder stretch to open chest and shoulder complex with a forward fold to deepen the stretch with the assistance of gravitational force