Homebodies Series

Fresh Workouts for Our Homies!

Don’t lose sight of your goals. Keep taking those small steps toward being the best version of you. We’ve got you covered with more new homebody workout videos below:

TABATA BOOTCAMP with Ken S.
No equipment needed for this high intensity cardio and strength workout including 1 intense Tabata challenge!

GLUTES + LEGS with Susanna K.
Equipment needed: 2 dumbbells and little floor space

DYNAMIC CORE with May L.
No equipment needed in this 15 minute HIIT-style workout incorporating dynamic movements to challenge your strength, mobility, and cardio all in one!

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HAN’S BODYWEIGHT WORKOUT #3
No equipment needed, follow the short video with Hans to learn the moves.
3-4 rounds total
Prying Goblet Squat – 3x 10 sec hold
Lateral Lunge + Pushup Combo – 5x each side
Bodyweight Squat – Ladder 16x, 12x, 8x
Renegade Rows – 5x each side
Pushups – rep max
Split Lunges – 6x each side
Single Leg Glute Bridge – 6x each side
Isometric Row Holds – 5x 10 sec hold
Hollow Rocker – 2x 10 sec hold each side
Chin ups – rep max
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WORKOUT MUSIC
More Spotify playlists from Ken Scott and Rachel Goudey to keep you moving:

Ken’s Upbeat Playlist #1
Ken’s Upbeat Playlist #2
Rachel’s Vinyasa Renewal Flow Playlist
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You got this- tough times don’t last, but tough people do.
♥ The Studiomix Team


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Homebodies Series

More Homebody Videos Inside!

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

Weekends are an excellent time to put that inspiration to work and get things moving! As requested, we’ve got more new recorded classes available online to help keep you inspired and on track.

PRIMAL YOGA with May L.
Equipment needed: 2 blocks (optional)

CHISEL with Susanna K.
Equipment needed: 2 dumbbells, chair, Susanna’s Spotify Playlist

BARRE MIX with Ken S.
Equipment needed: 2 hand weights, barre (or table/chair)

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HAN’S BODYWEIGHT WORKOUT #2
No equipment needed, follow the short video with Hans to learn the moves.
3-4 rounds total
Kneeling Hip Flexor Stretch 15 sec hold x6
Hard Plank 15 sec hold x2
Prisoner Squats x15
Split Squat Jumps x8/8
Slow Pushups 5 sec down / 5 sec up x2
Single Leg Deadlift x10/10
Renegade Row Isometric Holds 5 sec x3/3
Glute Bridge x10
Dead Bug x10/10
Chin ups do your rep max

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AT HOME MASSAGE with a partner
Feeling the need for some stress relief? Relax and unwind at home using these massage techniques by Massage Therapist, Mark Chernyavsky!

Shoulder and Neck Massage with Mark C.

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WORKOUT MUSIC
Need some new tunes to inspire your workout this weekend? Enjoy these fun Spotify playlists from Ken Scott and Rachel Goudey:

Ken’s Upbeat Playlist #1
Ken’s Upbeat Playlist #2

Rachel’s Chill Yoga Flow Playlist
Rachel’s Chill & Relax Flow Playlist

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NUTRITION NUGGETS from Katy J.
First up… Protein!
Protein is the most important macronutrient to get right because it helps us eat less without feeling so hungry and makes it easier to build and maintain muscle. When we don’t eat enough protein, our bodies take it from elsewhere, like our muscles, resulting in muscle loss. This is especially true if we’re eating fewer calories than we’re burning. On the flip side, a high-protein diet seems to maximize muscle protein synthesis, which should lead to more muscle gain for people who are strength training and consuming enough calories.

For more great nutritional information or a personalized nutrition calculation reach out to Katy or sign up for her In Strength newsletter. Tons of awesome information to keep you fueled the right way!

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Until Tuesday, you healthy homebodies!
♥ The Studiomix Team


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