Hold the Stuffing

Welcome to our first on-demand challenge. This challenge is to help you keep yourself care on the priority list during the busy season of Christmas!

If you have knee problems, please watch this video to see what other moves to do instead of lunges and squats.

We’re going to be working the arms, legs, abs, glutes, and back in so many ways. All you need is just a little bit of weight if you want to start with some- but that’s not even required day 1!!

We are going to talk a little more about the different planes of motion and hit all 3 of them in our exercises today. Today we also add pulses!!

Don’t forget to look for the secret letter.

This video gives another option to those who can not perform lunges or squats on their knees.

We are back at it today working in all 3 planes but adding different elements. Today, instead of having our feet stationary during our lunges, we are going to step back. I also changed all the arm and abdominal exercises.

Don't forget to listen for the secret letter. You might want to write these down somewhere so you are ready to decode them at the end.

Today we add a few more variations to our basic workout. Are you getting used to working in all the planes of movement? I know that the rotation exercises are especially challenging but keep it up. Those types of moves are considered "functional" exercises. They are movements of daily life and of most sports.

Today we shake things up a little by moving from lunges to squats and working our arms into a tricep focus. Each day will be a little different and at the end of these 10 sessions you will be able to look back and see all your progress. I'm excited for you to see that!! Keep up the good work. You are half way through.

Today comes with just a few different changes to our program. We add in some glute work too! You're over the half way point. Things are going to get a little more fun after this!!

Today's challenges focus around activating the hamstrings in new and glorious ways. The hip flexors are right behind. This is the last workout that we do in a repeating sequence. After today we will be doing more exercises without repeating them. You are ready for the challenge!

Today we pick up the weights right from the start. The format is all legs then all arms, then we go down to the floor for abs and glutes. We are starting to move into more exercises without so much repetition.

Thank you for making time to take care of yourself!

Today is the most complex workout we have done. We are going to incorporate more complex moves today. This means we will involve both the arms and legs in most moves. In some we will even add the core.

Break it down if you need to just focus on one area at a time. These last two workouts are designed to be challenging.

You've come a long way! I just wanted to leave you with something that could continue to be a challenge/goal for you.

This is the final video in our hold the stuffing challenge. I am so glad that you have taken the time to do this program with me. I would love for you to keep working at these routines. Consider them a starting place or a benchmark if this type of workout is new to you. Keep gaining your strength, balance and flexibility by moving! If you would like to be in the drawing for two free Wellness Coaching sessions with me, please send me the decoded 10 letter word at wendy@riseandshinekc.com.