Do I wanna see you in class every week this summer? YES!
If you don't live close by, would I love for you to workout with me on JBirdFitness.com every day? YES, of course!
Am I a realistic person? YES.
And that's why I realize this is the season to play, get outdoors as much as possible and enjoy the "freedom" of the summer.
So, when you can't make it to class, you don't have access to wifi to connect on JBirdFitness.com, and you find yourself either watching little ones, enjoying a day on the beach or at the park or simply taking time away from the hustle & bustle...here's a workout you can have FUN with!
Barre In The Park
2nd Position Plies - feet super wide with your toes turned out. Keep your posture tall throughout. Lower down & up. Start with both heels grounded and work your way up to one heel off the ground, followed by the other and the ultimate change of both heel elevated. Do 3-4 sets of 8.
Arabesques - Lift your outer leg up & back. Do 3 sets of 8.
Moving Warrior 3 - like a seesaw, keep your body in a straight line and hinge forward & up. Do 12-14 reps.
Parallel Squat in Releve - With your feet together, hold onto the back of the bench, sit back & lift your heels up. Go up an inch, down an inch for 8 counts. Followed by 8 counts of staying in the low position, but opening & closing the knees like a clamshell (keeping your heels glued togther and your hips in a steady position). For the final set, alternate between the two and FEEL THE BURN!
Repeat #2 & #3 on the other side.
Tricep Dips - Sit on the bench, placing your hands on the edge right next to your hips. Scoot your butt just a 1/2 inch off the edge. Bend the elbows, being sure to point them backwards. Lower yourself down, somewhere between your original position & your shoulders being at the height of the elbows. Go down & up for 12-14 reps, take a rest and work up to 3 sets.
Scissor Legs - Lie down on the bench and reach your hands/arms overhead to grab a hold of the bench. With either bent knees or straight legs, alternate legs scissoring in the air. Work up to 3 sets of 8.
Hamstring/Back Stretch into Cobra - Face the bench, place your hands on the edge as you hinge forward from the waist. Step back enough that your create the shape of an "L" or a mini downward facing dog. Taking some deep breaths, feel the stretch in the back of your legs and your lower back. Alternate this with a cobra stretch, by shifting your body weight forward, lengthen your legs and finding a gentle backbend. Do 5-8 reps.
Watch the demo video below:
If you're planning on being completely disconnected during some of the summer days ahead, it's as easy as printing this workout right now and throwing it into your glove compartment, beach bag, and/or backpack.
Then you will...
be prepared for FUN in the SUN at anytime and where ever the wind takes you this season.
With Love,
Janine
P.S. If you have any questions about the workout, feel free to email be at janine@jbirdfitness.com or post your question on the Facebook Community page by clicking HERE.
What's Happening with JBird Fitness:
Featured Workout of the Week
Aspire: Butt & Thighs
No equipment needed for this workout but you better bet you're buns your going to FEEL IT without 'em!
Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com
Music - Spotify Playlists:
I ❤️ putting together music playlists!
So last week I sent you my Summer 2019 playlist on Spotify to get you revved & ready to go for the season.
But I want you to know, I post my class playlist every month under this same account. You can search/follow me at "Janine Boland".
"Music Moves Me, Let It Move You Too." - JBird
Click HERE to go directly to my Spotify page.
Class Schedules THIS Week:
YMCA of Bucks County - Doylestown
Mondays 9:30am Barre Fusion
10:30am Stretch
Wednesdays 10:00am Pilates*
11:00am Barre Fusion
Saturdays 8:45am Barre Fusion
9:45am Barre Abs
I'm subbing Amy's Pilates class this week, would LOVE to see you there!