Sweat w/Kenzie

home workout

Put your headphones on and turn this playlist on!

Warm up: First song: (when a fire starts to burn)

  • Big inhale, reach arms over head. 

  • Legs are wide, arms are long; same height as your shoulders. Bend one knee, single leg lunges - alternate side to side. Add a reach; opposite arm to opposite leg reaches to floor, keep moving side to side. 

  • Hold center, reach arms forward (palms up) bend and lengthen away from you. 

  • Switch it up, flow: Bend at the hips, arms reach behind/bend at the knees, arms reach forwards.

Arms: Second song (rock it) 

  • Feet together, knees/hips bent to 90degrees: tricep work.

  • Bend and lengthen behind you (you know)

  • Combo leave arms behind you; squeeze/lift. **drop shoulder blades down your back, spine is long. 

Heat up body: Third song (Lafayette)

  • Slow burpees; plank, step feet to hands, lift chest, squat, hands down, feet step back, plank … repeat!! 

  • Option to take this up a notch to full out burpees with a jump!

  • Last minute of song run it out in plank (runners)

Abs: Fourth song (Jungle Dub)

  • Lay on back, imprint spine into floor/mat and pull belly button to spine: 2 moves alternate 30 sec each till end of song

  • Plant heels into floor (as close to your sit bones as possible) reach opposite arm to opposite side to lift upper body (slow) lower all the way back down. 

  • Arms at sit bones, alternate right to left leg on top, try to lengthen your legs by squeezing your quads! ** not just about how low you can get your legs but also focus on how your lower core stays engaged, low back stays on floor. 

Glutes: Fifth song (Pow Wow Carnival)

  • Bridge lift and lower (2 count up 2 count down, listen to tempo) 1min 30 sec

  • Hold at top 30 sec

  • Squeeze inner thighs together, lift heels to relieve, 1 inch lower lifts. Finish song

Lunge series: Sixth song (Listen to the tempo, its slow!!)

  • Start in lung **shoulders over hips, back knee at 90 degrees. 

  • Step back leg to front leg (together) but keep hips low, knees bent

  • Alternate legs by stepping back to lung. 1-2 mins here

  • Hold lung, lift front wheel to relieve hold 60sec breath!

  • Repeat from step back legs (alternating) hold other leg lung

Stretch (Land of the Free)

Lay on back, hug knees into chest, cross legs as if you’re seated in a chair. Grab ankles and lengthen spine. Switch sides. Use this whole song, this is YOU time, soak it up!