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Recovery Workout

So on days where I don’t feel like doing yoga and my body isn’t really ready to do a full workout, I will do a “Recovery workout.”

These workouts are usually hard but focus more on postural strength and balance then on developing maximal strength or burning a ton of fat. They work on activating all the correct muscles as you work on perfecting form.

These workouts are the prep that most people need to do so that they can move well and really get the most out of their metabolic or strength training workouts.

The recovery workout below can be done on its own or shortened into a warm up for a full body workout day.

The good part about the workout too is that you can easily do it at home with no equipment even when you don’t have much time!


3-5 rounds of all the exercises below. Perform a 1 minute hold of each exercise. Try not to rest between each exercise. Try only to rest after each round is complete.

Balance on toes (So literally stand up on your toes and hold. If this is easy, balance on your toes on one foot for 30 seconds and then switch to the other foot. Stay as high on your toes as you can and don’t rock to the outside of your foot.)
Squat Hold (Squat down to parallel, not below, and hold. Focus on keeping your chest  up and not leaning forward. Push the butt back and really sit into your heels. This is a great time to really assess and work on your squat form.)
Scapular Hold (So you will “lean” back against the wall with only your elbows touching the wall. The further out you walk your feet away from the wall, the harder the move will be. As you lean back with only your elbows against the wall, you really want to press your chest out and pull your shoulder blades down and together.)

scapular wall hold
High Plank Hold (So hold at the top of the push up from your hands and toes if possible. You can make this easier by doing it from your knees. Make sure to brace your abs by pulling your belly button into your spine and tucking your hips under. Don’t arch your low back or round your upper back. Keep the shoulder blades retracted and everything tight from your shoulders to your core, butt and quads.)
Glute Bridge (Lie on your back with your knees bent and feet flat on the ground. Lift your hips up as high as you can and squeeze your butt cheeks. You shouldn’t feel this in your low back. You should feel it in your glutes and a bit in your hamstrings.)

With all of these moves, you should struggle within the first 20 seconds if you are really challenging yourself. Fight to squeeze as hard as you can as you hold the moves!

Yoga…I love you, but I hate you

Tonight I’m teaching my first ever yoga class. Ok…It’s spinning then a half hour of yoga, but still…I have to teach yoga.

I’ve done yoga on my own. I’ve taken classes. But never did I EVER think I would teach yoga.

I like yoga. I think it is great for you.

But I also hate yoga. I do not find it relaxing in the least to hold any of the warrior poses. How can it be relaxing to hold a low lunge for like 30 seconds!?!

Uhm it isn’t!!!! Although I think most people don’t stay super low in their warrior poses….Am I wrong?

This is how I feel sometimes...

I think that I’m missing the “Zen” gene…just like I’m missing the “running” gene.

In both cases though, I do the exercises that I hate because I know they are good for me. Although I do try to skip them as often as possible.

I mean yoga especially is great for you – it makes you more flexible and helps you develop overall functional strength.

And yes, running to is good for you. Especially sprints!

I know these two things that I hate are good for me. AND I DO THEM BOTH (Just as little as possible to actually be able to say I do them!)

There are going to be exercises out there that you hate doing, but you can’t just not do things that are good for you!

Yeah sometimes eating healthy sucks. But you do it.

Yeah you love running and would rather run than ever do weights, but weights are good for you!

You can’t just skip things that are good for you!

You may not innately like weights just like I don’t like running or doing yoga. BUT you can develop a LOVE for them because you know they are good for you! You should do them because they are good for you!

And I bet you will grow to love/hate the exercises you avoid now as much as I have.

Try it! What exercises do you avoid even though you know they are good for you?

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