The quick answer is yes! And I’m excited to share this workout with you, designed by my friend Nichole Kellerman, who is a personal trainer and knows a lot about working out and eating healthy.
What’s up, what’s up, it’s Nichole Kellerman here to give you some killer tips on how to keep your body in top notch from EVERY angle.
Watch Nichole Demonstrate the Workout
Okay- so we all know that being healthy isn’t just about what you put in your mouth, it’s about many components; diet, exercise, sleep, stress management, emotional stability, spirituality and the list goes on.
Think of it like a wheel, if a section is missing it wont function properly.
So today I am talking about the exercise and throwing in some mental exercises as well. :)
This work out has many dynamic movements that incorporates multiple muscle groups and joints creating a strong, fit injury free body!
Plus I have added some positive affirmations to go along with each movement included in the exercise.
(see video for visual examples and proper form)
1. Side Lunge to Shoulder Press, Balance – “I am climbing to new levels”
-With one dumbbell (5-12lbs) feet together, step out to the side reaching to the inside of the opposite foot.
-Step back to the starting position
-Press arm up overhead and kick moving leg in front of you, to balance
2. Back Lunge To Rotate- “I Love My Life”
-Start standing, with one weight, holding on both sides
-Lunge back (ideally 90 degrees at each knee)
-Arms out, rotate over the front leg
-Back to standing
-Alternate to the next leg
3. Deadlift To Row “Out With The Old In With The New”
-Feet together, legs straight but knees NOT locked
-Both dumbbells in hands bend over, shoulders back, till you feel a stretch in the back of your leg
-Back up to standing, pull arms back, squeeze shoulder blades and repeat
-Advanced perform on one leg (one leg deadlift)
4. Plank With Tricep Kickback “Create Your Own Affirmation”
-On the floor, core tight, hips down
-Keep core tight (belly button to spine)
-Pull one are up, lock elbow into waist
-Kick arm straight squeezing tricep
5. Cardio Dance Party
-Put on your favorite jam and DANCE!
-DO NOT SKIP THIS!
-This is vital for your health, happiness and heart :)
-Let go, have fun, be silly, get out of your head and into you body
-*All out* go for it, your body needs this
You can do these exercises just about anywhere! And since I’m feeling super generous (I think it’s the green smoothie I just drank kickin’ in ;) I’d love to give you free access to the 10 page Stretch Routine I usually only give my paying clients! Click Here get your copy now.
Then just print and follow with these detailed pictures and descriptions.
If you have any questions at all, feel free to contact me, I am here to help.
Nichole Kellerman, CPT, CMT
Health & Lifestyle Coach
Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com.