Sumo squats aren’t just another leg exercise, they’re a power move for building strength, mobility, and muscle definition.

🔥 Targets More Than Just Quads – The wider stance activates your inner thighs (adductors), glutes, and hamstrings, giving you well-rounded lower-body development.

🔥 Boosts Hip Mobility – The deeper squat position helps improve flexibility and range of motion, making it great for athletic performance and injury prevention.

🔥 Weighted Variations for More Gains – Adding a dumbbell, kettlebell, or barbell increases resistance, helping you build serious strength and muscle.

Tried to tried and true 8x8 plan and, yes, it kicked my ass … but on the plus side I looked buff for about 15 minutes

I completed Rest Day ❤! Not really LOL. Skipped yesterday so pushed it all to today and also got a chest workout in. Back at it. Getting stronger. Pushed bench a bit to see what I could do and went well.

Had to do this one ad hoc since the machines I needed were taken, but got an arm workout in. A nice pump always helps with the pictures, lol.

Active Recovery Day

18 rounds CBP

9 rounds banded/body weight

45 minutes - steady state fat burn zone

Ask me!!!

❤️🤓💪🏼

Not too bad for a Thursday. Able to get here and do a quick 35 minutes.

I completed 20 Minute Walk, Jog, Run !

Did this yesterday and enjoyed every moment, every scene, every sound!

I completed Rest is Real!

I ran a couple miles and then walked along the beach. It was very relaxing and calming.

Okay, first of all, I do NOT consider that a Christmas song. Hahaha! Do you?

I thought it would be fun to share some of our favorite ways to be active… the things that are easy to make time for… the things that require a lot of motivation.

🩷 My favorite is to go for walks. I love it. I used to live in really walkable cities. It was really hard to move to where I live now. I have to drive everywhere because it is so spread out.

I walk every day and don’t have to find motivation. I just love doing it.

What about you?

Why Steady-State Cardio Deserves a Spot in Your Routine. Unlike high-intensity bursts, steady-state cardio keeps your heart rate in a fat-burning zone longer. This means your body taps into fat stores more efficiently for fuel. It’s also joint-friendly and helps preserve muscle - especially important during weight loss phases. Want lasting results without breaking your body? Stay steady.

Try the steady-state cardio in the video attached and feel the difference

Why Add Them?

Boost power, burn calories, and strengthen your legs -no equipment needed.

Modifications:

Too much impact? Try air squats or squat-to-toe raise.

Want a challenge? Add a pause at the bottom or increase your speed.

Why Is Transferring a Ball of Air So Hard?

Because it’s not just a ball of air, it’s a core challenge in disguise.

Passing a yoga ball between your hands and feet activates deep stabilizing muscles, forces full-body control, and exposes every weakness hiding in your midsection.

It’s tough, but that’s why you should do it!

Stronger core = better posture, balance, and power in every move you make.

Why You Should Be Doing Sumo Squats

Sumo squats aren’t just another leg exercise—they’re a power move for building strength, mobility, and muscle definition.

Why they should be in your routine:

🔥 Targets More Than Just Quads – The wider stance activates your inner thighs (adductors), glutes, and hamstrings, giving you well-rounded lower-body development.

🔥 Boosts Hip Mobility – The deeper squat position helps improve flexibility and range of motion, making it great for athletic performance and injury prevention.

🔥Walking Lunges with Free Weights🔥

How: Hold dumbbells at your sides, step forward into a lunge, lowering your back knee toward the ground. Push through your front heel to step forward into the next lunge. Maintain a tall posture throughout.

Why: Builds lower body strength, balance, and stability. Improves coordination and core engagement.

Muscles Worked: Glutes, quads, hamstrings, calves, and core.

Add walking lunges to your workout for functional strength and toned legs!

Suitcase crunches are a killer core exercise! They target your abs and help improve overall core strength and stability, essential for daily activities and athletic performance. Plus, they mimic functional movements like getting up off the floor!

How to do them:

1️⃣ Sit on the floor with your knees bent and feet slightly off the ground.

2️⃣ Lean back slightly and extend your arms in front of you.

3️⃣ Simultaneously draw your knees toward your chest while lifting your upper body forward (like closing a suitcase!).

How to Do It:

1. Stand with feet hip-width apart, core engaged.

2. Step to the side, bending one knee while keeping the other leg straight.

3. Push back to the starting position and repeat on the other side.

Why Do It:

The bird dog exercise is a must for building core strength, improving balance, and preventing back pain. It targets deep core muscles while enhancing stability and coordination. Perfect for all fitness levels, it’s a simple yet powerful move to boost functional strength and posture.

The pike push-up is a fantastic bodyweight exercise that targets your shoulders, triceps, and upper chest. It’s great for building shoulder strength and stability, mimicking the movement of a handstand push-up but with more control and less strain. Plus, it engages your core for added balance.

Why try it?

💪Builds shoulder strength without equipment

💪Improves stability and body control

💪Perfect for spicing up your workout routine

In the event that you might need some dance motivation... Rick will lead you in a low impact, high intensity, big calorie burn!

Bulgarian Split Squat: Muscles & Benefits

Muscles Worked:

-Primary: Quads, glutes

-Secondary: Hamstrings, calves

-Stabilizers: Core, hip muscles

The goal is to search the exercises you do not know, that way they become part of your exercise bank. If you ever have a question about an exercise and cannot find it on Google, please feel free to message us. It's likely you are not the only one.

You can always reach out on this Wellness Group. 💪 This group is for support in your Fitness and Wellness journey. What may be common knowledge to our team may not be to every individual on the program. We can support each other and share information here!

3.2 mi in 38° weather. The sun is out, there is a chill in the air, my favorite time to run!

P.S. I do not go fast but I go! 😏

Did you train yesterday? Inspire the group, share the workout you did.

Monday Morning Movement. Get your week started right. 30 sec ea exercise, 2-3 rounds.

💪Comment how it went.