Simple Guideline And Monday Motivation For Your At-Home Workout

#selfisolation #homefitness #coachdeb #painfreeposturemn #mondaymotivation #selfcare #socialdistancing #homeworkout #covid19 #benchmarkfitness #measureyourfitness




Need a little Monday Motivation for your at-home workout? I put up this post on my personal Facebook page on Saturday where I shared how I was feeling a wide range of emotions during our government-mandated self-isolation period. I was missing coaching at Orangetheory, but in reality, it ALSO applies to my clients here at PainFree Posture MN.


Here's what I wrote:


Today marks ONE MONTH [31 Days to be exact] since I had the PRIVILEGE to COACH a class at Orangetheory Fitness Apple Valley.


I miss y’all so much! So much I decided to ride over and say hi to one of my favorite places. I’m positive the studio misses you all too! I truly hope everyone is staying #healthy, #fit and allowing yourselves the #grace to feel the wide range of emotions that come and go on a day by day basis. In a way, I guess we’re all grieving. Today I am #happy, feeling #grateful and #blessed to have you all in my life.


If you need anything, a pep talk, a kick in the butt, some encouragement or tough love please reach out. We can FaceTime, Facebook Messenger or Zoom chat.


I'm PLEASED to say I heard from many of you in the comments section, and one person, in particular, reached out and asked for a loving "kick in the butt".


So here's the thing. I KNOW that she's strong enough to reach out and admit it, then there's definitely far more of you who wouldn't take the action step to reach out and can probably use one too!


So I'd like to introduce you to today's (or this week's challenge). lovingly re-named as "The Amy".


I did not create this workout (you can easily type in the moniker named after the popular character from the movie Pitch Perfect). I'm a fan of the movie, and the actress Rebel Wilson, just not a fan of the label. Regardless, let me tell you, this is a GREAT at-home workout you can do to set a benchmark for yourself.



Listed below are a few important notes on how to best warm-up to prepare yourself for the workout, movement standards and suggested cool-down activities.


The Warm-Up


I highly recommend that you spend time warming up your body to prep for this workout. It should mobilize all the key joints in your body (think ankles, knees, hips, shoulders, and spine), as well as increase blood flow and elevate your heart-rate response. If you're unsure of what to do, try this:



NOTE: I've also posted this on YouTube if you need a visual.


The Workout


"The Amy" can be done for QUALITY, and/or for time. Today, I did both and finished at 0:17:35. By recording my time, I set an initial benchmark that I can use as a reference for the next time I attempt the workout.


A few notes about the standards for the movements. First, it's important to challenge yourself to do the best and safest range of motion possible. That means, your best effort is more than enough, and you can work towards the following:


  • Hips below parallel on the air squats

  • Burpees are chest to deck on the way down and a jump forward and up high on the return

  • Arms reach overhead on the way down and touch the ankles at the finish on the sit-up

  • Knee touches the floor on the lunges

  • The kettlebell swing is to chest height with 1.5 or 1 pood (50 or 35 pounds) NOTE: for this movement, make it work with what you have. If you don't have a kettlebell or dumbbell, you can substitute a bodyweight plank with alternate shoulder touches.

  • Bear crawl should be performed with knees off the floor. If you don't have space, do four reps forward and backward 3 times


You CAN always modify any of these movements as necessary, and if you need a suggestion, PLEASE reach out.




To finish, I highly recommend you walk for five to ten minutes, then do one of the following:




This workout is a fantastic supplement to the 100 Burpees, Sit-Ups or Both Challenge I posted in a previous blog a couple of weeks ago.


And there you have it! A simple guideline to follow for your at-home Monday Motivation workout. Remember, you can't fail if you've never tried something before. It's a learning process and a standard you will then set for yourself to improve upon.


Give it a go and PLEASE post and share how you did! I want to hear from you! Remember, we're in this together. I'm here to help!




You can follow Deb on Facebook, Twitterand LinkedIn, or subscribe to her YouTube, or Instagram pages.

Stock Photo Credit: Shutterstock.com Head Photo Credit: Melissa Thome Photography

Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.  


In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.




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