Bloom From Within Workouts

These workouts are designed to be done in the order they’re listed.  For each workout, it starts out simple and is added to each week.  The idea behind this is to start small to make it easy to begin the habit of exercising or at least moving, daily.  

The first video is a quick warmup I have made for you.  I recommend doing this before the start of each workout.  The great part about these workouts is that they are very quick which is great to fit in with a busy life.  You can choose to do them in the morning, the evening or any other time that works for you.  This is about working in with your life.

I have also provided two yoga videos to include each week if you wish.  These are great for days when you’re not up to a high intensity workout and also to help tone and lengthen your muscles whilst focusing inwardly.  They give your body a rest whilst still moving in a way that feels good.  

**Of note: (ES) denotes each side. 

SPECIAL NOTE:

You are NOT defined by being a perfect size 8 or having a booty like Beyonce.  The number on the scale does not define who you are as a person.  Start a new form of measurement…

The Happiness Scale

Each day before and after your workout, ask yourself:

“How happy do I feel right now?”

Give yourself a score out of 10.  If it is less than 10, think about what would bring that number up.  I bet it won’t be to fit into your old jeans.  It will more likely to be something like – to have more energy, to run around and have fun with your children, to wake up with a smile on your face.  You already have all the happiness you need inside of you.  You just need to access it.  Do what makes you feel good, be grateful for what you have already and love with all your heart.  Now, go have fun with these workouts!

Warmup

Perform this before each workout to warm up your muscles and prevent injury.

Workout 1

  • Hip Bridge
  • Renegade Row (ES)
  • Jump Squats [FBE’s]
  • Ab Knee Tucks
  • Blastoffs
  • OTT’s
  • Burpees
  • Froggers

Week 1: 10 reps each, , 9 reps each, 50 skips

Week 2: 10 reps each, 9 reps each, 50 skips, 8 reps each, 7 reps each, 50 skips

Week 3: 15 reps each, 14 reps each, 50 skips

Week 4: 15 reps each, 14 reps each, 50 skips, 13 reps each, 12 reps each, 50 skips

Workout 2

SUPERSETS

1A) 6/8/10 – Pushups [kneeling/shoulder pushups]

1B) 20/15/10 – Russian Twists (ES)

Follow this format for the above: Perform

  • 6 reps of Pushups,
  • 20 reps of Russian Twists (each side)
  • 8 reps of pushups
  • 15 reps of russian twists (each side)
  • 10 pushups,
  • 10 russian twists (each side)

For subsequent weeks finish one full round before starting the next

2A) 10/15/20 – Y-Squats

2B) 20/15/10 – Sumo Squat Calf Raise

3A) 6/9/12 – Split Squats (ES)

3B) 12/9/6 – Side Shuffle (ES)

4A) 4/6/8 – Rollups

4B) 20/15/10 – Mountain Climbers (ES)

Week 1: Round 1

Week 2: Rounds 1 & 2

Week 3: Rounds 1, 2 & 3

Week 4: Rounds 1, 2, 3 & 4

Workout 3

Perform 20 footballers between each exercise

  • 25 x Mountain Climbers (ES)
  • 25 x Penguins (ES)
  • 20 x Hip Jacks
  • 10 x Shoulder Pushups
  • 20 x Prisoner Squats
  • 10 x Inchworms
  • 10 x Lunge Ups (ES)

 

Week 1: 1 round

Week 2: 2 rounds

Week 3: 3 rounds

Week 4: 4 rounds

Workout 4

R1: 2 x rounds

  • 20s Skipping
  • 30s Squat Hold
  • 40s Squat Jump

R2: 2 x rounds

  • 20s High knees
  • 30s Squat Hold
  • 40s Lateral Lunge Steps

R3: 2 x rounds

  • 20s Jumping Jacks
  • 30s Squat Hold
  • 40s Skaters

Week 1: Round 1

Week 2: Rounds 1 & 2

Week 3:  Rounds 2 & 3

Week 4: Rounds 1, 2 & 3

Workout 5

  1. 50 x skips
  2. 45 x Quick Switch
  3. 40 x Jumping Jacks
  4. 35 x Mountain Climbers (ES)
  5. 30 x Hip Jacks
  6. 25 x FBE’s
  7. 20 x Squat Cross-Over
  8. 15 x Plank Leg Lifts (ES)
  9. 10 x Pushups
  10. 5 x Inchworms

Week 1: 1-5

Week 2: 6-10

Week 3: 1-10

Week 4: 2 rounds

Workout 6

  • 3 x Lateral Lunge (ES)
  • 3 x Jump Squats
  • 3 x Shoulder Pushups
  • 3 x X-Body Mountain Climbers (ES)
  • 3 x Sea Turtles
  • 3 x Russian Twists (ES)

Week 1: 2 rounds

Week 2: 4 rounds

Week 3: 6 rounds

Week 4: 8 rounds

Yoga to Loosen up Tight Joints

Yoga for Inner Peace