Stay-cation Retreat Series, Part 8



 

Relaxed, Re-centered, Revived, and Ready for anything… That’s how you should feel after successfully completing the ‘Stay-cation Retreat Series’.

A “Stay-cation” is your own personal way to create an environment that makes you feel as if you are transported to your own special retreat without the need to leave home.  This ‘Stay-vacation Retreat Series’ focuses on creating a magical workout experience with a retreat-like vibe!

This is the last blog of the series that recaps it all. Plus, it concludes by offering a workout that combines all the routines into one ultimate challenge.

Remember, to create a spa-like, home-retreat feel, you need to incorporate a certain element or vibe into your workout environment. Let’s review some concepts to integrate into your workout…

RETREAT READY

  • The atmosphere you workout in plays a role in how you feel and perform.
  • Plan ahead to implement certain elements to enhance your mood.

IMPORTANCE OF TIME & SELF CARE

  • Time is a gift and is precious.
  • Prioritize what matters.
  • Get into a zone with no distractions, no kids, no places to go… just you, your Total Gym, and a good workout for a set period of time.

    • AROMA

    • Tapping into your senses can affect how your body feels, reacts, and thinks.
    • A smell could trigger a positive or negative experience.
    • Incorporate essential oils, candles, or fresh air.

    MUSIC

    • Music creates a special vibe that energizes your soul and can affect your mood.
    • Create a variety of playlists to satisfy certain moods – especially for a killer workout!

    COLORS AFFECT YOUR MOOD

    • Colors can have an impact on your mood and how you feel.
    • Colors can influence your physical, mental and spiritual well-being making it an important aspect for your workouts.
    • Consider wearing certain splashes of color to enhance your mood, energy, and

    ‘ME TIME’

    • Prioritize time to relax, recharge, and realign your goals to stay on track.

    FREE YOUR MIND

    • Include mindful meditation into your daily routine.
    • Practice breathing techniques and visualization.

    WORKOUT CARDS

    I suggest printing or writing each circuit on a board so you can easily view what exercise comes next.

    WORKOUT #8

    FULL CIRCUIT & PERFORMANCE OPTIONS

    You have learned and completed 7 full body workouts. I challenge you to perform all the circuits together as one big routine. This will be your Ultimate Total Body Challenge. If you’re not ready to take on all the circuits at once, several options are provided below for you to choose from to maximize your own fitness goals.

     

    Performance Options:

    1. Perform the Ultimate Total Body Challenge, all 7 circuits as one workout.
    2. Perform circuits 1-4 one day. The next day, perform circuits 5-7.
    3. Perform all even circuits one day and perform all odd circuits the next day.
    4. Choose 3-5 circuits of your choice to perform for a set time or number of reps.
    5. Mix & Match! Choose a few exercises and perform them as a new circuit.

     

    NOTE:  This workout will work best if you have the exercises printed out or written on a board and know them well so that the workout flows.

     

    • Accessories: cables, squat stand, footbar, pull-up bars
    • Directions: Perform each exercise for 10 reps on each side. Continue to the next exercise in circuit form. Take a quick rest after all exercises are completed within each circuit. (noted)
    • Perform 1 set of each exercise in the full circuit.
    • REPEAT any exercises in the circuit if your workout time permits.

     

    CIRCUIT #1

    TOTAL BODY

    Accessories: Squat stand

    High Incline & Squat Stand Connected

    1. 10 squats, 10 pulses, 10 single leg
    2. Quadruped Glute Presses

    Low-Medium Incline & Connect cables

    1. Torso Rotation
    2. Surfer Row & Bicep Curl
    3. Pullover Crunch & Lateral Raise

    *REST*

     

    CIRCUIT #2

    CARDIO & CORE

    Accessories: Squat stand

    Medium – High Incline & Squat stand attached

    1. CARDIO: Parallel & turned out jumps (alternate feet in/ out)
    2. CORE: Knee in & out
    3. CARDIO: Side lying lateral hops & lift
    4. CORE: Oblique crunch pulses rt/ left

    Lower incline & Remove squat stand

    1. CARDIO: Mountain climbers
    2. CORE: Straight arm plank hold 20 sec
    3. CARDIO: Side to side hops
    4. CORE: Straight arm plank hold 40 sec
    5. CARDIO: Plank hop overs
    6. CORE: Forearm plank hold 60 sec

    *REST*

     

    CIRCUIT #3

    TOTAL BODY ROCK (2)

    Accessories: Pull-up bars

    Medium- High Incline & connect pull-up bars

    1. 10 pull ups & 10 pulses
    2. Straight leg lowers
    3. 10 pull ups & 10 plyos
    4. Lateral lunge & pulses
    5. Decline pushup & knee tuck

    *REST*

     

    CIRCUIT #4

    PILATES CORE STRENGTH

    Accessories: Footbar or squat stand (substitute), cables

    High incline, footbar connected

    1. Footwork
    2. Single Leg Footwork
    3. Plie
    4. Roll Up
    5. Bridge rolls
    6. Bridge Presses

    Remove footbar, connect cables & lower incline

    1. Abs series:
      • hundred
      • double leg stretch
      • straight leg lowers
    2. Hi-low serving
    3. Side lying leg lift & single arm row

    *REST*

     

    CIRCUIT #5

    TOTAL BODY ROCK (3)

    Accessories: cables

    Medium incline

    1. Step up & leg lift side

    Connect cable & lower incline

    1. Back flies
    2. Bicep punches
    3. Circle crunch
    4. Triceps extension & crunch

    *REST*

     

    CIRCUIT #6

    CARDIO & CRAZY CORE

    Accessories: Squat Stand

    High Incline & Squat Stand Attached

    1. CARDIO: Alternating single leg jump squats & twist crunch
    2. CORE: Bicycle crunch
    3. CARDIO: Straight leg kick jumps right leg
    4. CORE: Crunch kick pulses right side
    5. CARDIO: Split jumps & crunch
    6. CORE: Straddle crunch
    7. CARDIO: Straight leg kick jumps left leg
    8. CORE: Crunch kick pulses left side
    9. CARDIO: Alternating rainbow fan kicks & reach
    10. CORE: Stomp pulses

    *REST*

     

    CIRCUIT #7

    YOGA STRENGTH & CORE FLOW

    Accessories: none

    FLOW

    Low-Medium Incline

    Up dog / down dog, chair

    Warrior I, plank, down dog – alternate sides

    STRENGTH & CORE FLOW

    STRENGTH: Warrior 2 extensions

    POSE: Revolving warrior 2

    STRENGTH: Crescent lunge

    POSE: Decline plank hold

    STRENGTH: Goddess plié

    POSE: Triangle pose

    STRENGTH: Cobra extensions

    POSE: Bow pose

    STRENGTH: Boat pose roll up

    POSE: Bridge or wheel

    *STRETCH & COOLDOWN*

    Check out the video to see how the FULL circuit is performed.

    Good luck performing the exercises in today’s ultimate challenge workout!

    You really don’t have to leave your home to take your mind and body on a journey.  Make the most of your home environment to create something special.

    Revive with a vibe,

    Maria

     

    www.groovysweatstore.com

    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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