Wine Down Wellness: Lower Body.

 

muddy

It’s been a short moment since the last Wine Down Wednesday. The last few weeks have been an insanely busy time and I’ve decided to change up these posts. Instead of Wine Down Wednesday, they will be “Wine Down Wellness” so I can post them when it is a bit more convenient and potentially more often.

Today’s Wine Down Wellness series is focused on low impact, lower-body moves. If I’m looking to put less impact on my knees and ankles, I will not jump but simply do these moves at a slower stepping pace. If I’m looking for more of a challenge in my workout for the day, I will then jump. Let me know if you try this sequence out, mix it up, and how it felt for you!

Warm Up (1 Round)

  • 60 High Knees (slow pace)
  • 40 Full Range Squats
  • 60 Forward Lunges (Rotate between each leg)
  • 60 Jumping Jacks

Set 1 (3 Rounds)

  • 40 Jumping Jacks
  • 10 Up Downs
  • 50 Butt Kicks
  • 15 Full Squats

Set 2 (3 Rounds)

  • 20 Lunges Pulsing down Right
  • 20 Lunges Pulsing down Left
  • 20 Sumo squats with side crunches at the bottom
  • 20 Power Knee ups Right
  • 20 Power Knee ups Lift

Set 3 (3 Rounds)

  • 40 Squats w/ Leg lift to the side (rotate sides)
  • 20 Curtsy Lunges Right
  • 20 Curtsy Lunges Left
  • 40 Squat + Toe Tap Right
  • 40 Squat + Toe Tap Left

Set 4 = Floor (3 Rounds)

  • 40 Mountain Climbers
  • 40 Plank Hip Dips
  • 45 Hip Thrusters
  • 20 Side Leg Lifts Right
  • 20 Side Leg Lifts Left

Cool Down

Let’s Get It!

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Wine Down Wednesday #6: Squats

Were you able to guess what song I set this week’s sequence to?

Since I had a fitness instructor audition this week I decided to dedicate this week’s #WineDownWednesday to my squat sequence. So get ready to lift that booty and get tone the quads.

Video can be found on YouTube and on my IGTV channel. This week’s sequence will flow best set up on a yoga mat but you do not need one! I am cueing a few upper body moves with weights so feel free to add those into the set but also you can do this sequence just focusing on lower body.

This week’s tips:

  • Weight is in your heels.
  • Knees stay behind your toes.
  • Engage your core so you don’t dump into your stomach.
  • Chest stays lifted, open and proud.

Sequence:

  • Start with full extension squats (30x) Can add in bicep or hammer curls here for added upper body moves.
  • Stay low and pulse (30x)
  • Slow pulse stepping to the back of your mat. End in pulsing at the back of the mat (30x)
  • Full extension squat (30x)
  • Frontal kicks (30x)
  • Stay low and pulse (30x)
    • Lift right heel high (20x)
    • Lift left heel high (20x)
    • Back to right heel high (10x)
    • Back to left heel high (10x)
    • Alternate between the two (40x)
  • Step back up to the top of your mat in a low pulse walk
  • Two step Full extension squat (30x)
  • Toe tap to the right in a low pulse (25x)
  • Toe tap to the left in a low pulse (25x)
  • Hold low squat (:30 seconds)

squat