*DAY 16 INVIGORATE ||Lower Body Strength & Cardio Fitness Workout | Strong + Toned Legs & Glutes!
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- Опубликовано: 3 окт 2024
- #lowerbodybandworkout #beginnerbandlegs #resistancebandlowerbody
Hi everyone!
Welcome to Day 16 of Invigorate!
Today it is Lower Body (Glutes + Legs) Strength PLUS Cardio Fitness. Your exercise blocks are 60 seconds / 30 seconds rest.
Some of these exercises are deceivingly strong, so have breaks if needed to maintain good form for the duration of the exercise block.
You will tone and strengthen your lower body including inner thighs, butt muscles, thighs and work on balance aswell, strengthening ankle muscles (something you may/may not focus on too much!)
This is great to compliment tomorrow’s workout, so I hope you feel those muscles working well. Let’s get to it!
YOUR TASK FOR SUCCESS :
-Post on each video as soon as you complete it!
-You can go and print the WEEKLY PLAN in the COMMUNITY TABS section aswell if you would like to tick off each day. This is super motivating to put pen to paper and tick off the boxes.
Here are your list of exercises :
3.15 : Step Squat
4.15 : REST
4.45 : Knee Lifts
5.45 : REST
6.15 : Side Taps
6.45 :SWAP
7.15 : REST
7.45 : Mountain Climbers
8.45 : REST
9.15 : Bridge + Knee Openings
9.50 : TIP : feet are together
10.15 : REST
10.45: Standing Kickback ( r )
11.10 : Tighten your glute reach rep
11.45 : Standing Kickback ( l )
12.45 : REST
13.15 : Knee Lift
13.45 : TIP : keep abs pulled in, reach arms high
14.15 : REST
14.42 : Inner Thigh Squeeze ( r )
15.20 : TIP : Pull up through your chest
15.42 : Inner Thigh Squeeze ( l )
16.10 : Use ankle weights or press your hand on the leg for more resistance
16.42 : REST
17.15 : Burpees
17.30 TIP : do the level best for you
18.18 : REST
18.42 : Squat + Heel Lift
19.42 : REST
20.10 : Side + Back Tap
21.10 : REST
21.40 : Monster Walks
22.15 : TIP : push the legs out into the band as you step
22.40 : REST
23.10 : Squat Pendulum
24.10 : REST
24.35 : Curtsy Lunge
25.45 : REST
26.15 : Side Leg Splits ( r )
26.30 : TIP : hips stacked, core strong
27.15 : Side Leg Splits ( l )
28.10 : REST
28.40 : Step Reach
Great work, keep going!
Vanessa B xx
www.vanessabhealth.com
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**About Vanessa Bartlett:**
Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, writer, speaker, with 20 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing adrenal fatigue and burnout have encouraged her to help people around the world find a more balanced, stress free, healthier lifestyle.
Vanessa has helped thousands of clients face to face in Sydney, Australia and online including females, males, children and professional athletes achieve a better mind and mind balance.
She has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates. She loves being a mum to Lincoln and Leon and spending quality time with family and friends.
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After a week off because our house was a wreck from having our flooring done I was surprised at how easy it was to get back into the swing of it. Oh yeah, the first workout back killed me, but I'm still back in my routine. Last night I was answering a writing prompt about what gives me momentum and I realized that the biggest thing is having a plan. I think that's why as soon as our floors were done and everything back in place I jumped right back into my routine, because you've given us a plan. I know exactly what I'm doing every day, and I KNOW that has created the momentum to keep going.
Loretta this is awesome to hear 😀💯 I'm glad this plan is helping, I wanted something for you to follow each day with that different focus and incremental increases! Great job. And now you can see that short break off does not affect things much when you have been consistent 🙌😀💯 Let's keep it up! Love hearing from you woohoo!
Made it. Love the band and cardio. Love to focus on legs with majority being standing. Thanks Vanessa ☺️❤️
Yesss 👏👏👏 I like that approach too! Thank you for tue feedback here Kelly, well done today 🙋♀️👌
I am loving the variety in this program! I’ll be really excited if I notice changes in my muscle tone at the end of the 10 weeks!
@@anniebenigno So great! Really proud of your efforts, well done. You should notice some changes for sure 🫶🏆
We just went on hot outdoor morning walk. What a difference 7 months makes, great improvements in stamina, stability, and balance. I was right along with you exception of the burpees, I went at own pace. I started with standing followed by 5 solid burpees at end of minute. Doing better job at listening for your cues, instead of relying on watching 😉 Love the warm up, cool down, and timer. Thanks Vanessa 🧘🏻♀️❤️
Hi Kelly 👋 Great to hear from you! Another 7 months on, excellent to hear. I am super excited to hear you keeping up really well with this. Your total body strength has really picked up. You are able to do all routines in full and compared to what you had to go through with health a couple years ago, wow! Loving your great attitude and consistency at all levels of rebuilding 💪🏆 Well done!
Strong again!!! Great work for the legs!
Awesome to hear George what a great effort you are putting in 👏👏👏🙋♀️
Best way to start one’s day:? with Vanessa! Great workout!
Hi Astrid 😀🙌 Woohoo, great to see you into it! Well done today and hope you feel good 💯
We just went on a 1.5 mile outdoor walk, then threw Gabe ball in yard. While he took indoor nap, I did day 16 invigorate. Phenomenal improvements in stamina, stability, and balance. I was right along with you, even for burpee’s. I switched from tied strong band,due to kept coming untied in first exercise, to medium loop band. Hope okay? I love the switching from band to cardio then back again. I definitely broke into sweat today. Thanks Vanessa 😊❤️
Yes always adjust your bands and have a couple on standby to interchange 😀🏆💪 Too easy for you now! I'm impressed because this is a lower body focus which requires some balance and it's harder with the band, so great job 💯🏆
Enjoyed it! Thank you!
So great to hear Ursula👌😀 hope you have been enjoying the other videos too👏👏👏
Another great workout! I enjoyed the combination of cardio and bands! I have done a lot of workouts in the past and I get a better workout with your videos!
@@LisaSutyak-de2sw Oh wow this is amazing 🫶🫶🫶🏆🏆🏆 Thank you for your comment Lisa! So good to hear you are feeling these routines and finding benefit ✅️ Proud of your efforts, keep up the great work ✨️
Day 16. Wow that was a killer but worth it. I like the bands. I really had a great sweat going today. Thank you.
Yes the lower and upper focus really do challenge the muscles in that targeted way! Good job getting through this one :)
Shaky sweaty struggled but did it.feeling shaky down and understood lower body needs to b worked more to be strong thru the legs.wonderful.thank u.
Hi Sujatha 🙋♀️ well done here and you are spot on with needing to isolate lower and upper sometimes to build that extra strength and really train the muscles on their own! You are tuning into your body and improving strength, well done 😀👌
I'm PMSing and very much feeling it energy wise so it was a challenge today but had I been feeling normal it would have been perfect. I have to admit, when I started this journey, I was nervous about not using weights for glute workouts because I always took pride in my larger butt lol. The first time I stopped using weights and did strictly (OTHER RUclipsRS) pilates, my butt disappeared. Your glute and lower body workouts are my fav out of all your workouts by far. They are so so solid and my butt has gained a lot of it's shape back and that's exciting.
Great Steph 🙌😀💯 You have made my day seeing this, keep tabs on your fav routines here and what benefits you feel 😉 You are going great at embracing everything here for your best health and body strength/ balance 😀💯
great workout, legs are feeling strong!
Yessss 👌👏👏👏 great to hear Megan! Nice work for those legs 💪
This was awesome, I love these exercises!
Yesss 👏👏👏👏 good job Jennifer! Excellent effort with this one. Keep up the great work. Going so well with consistency 🏆💪
Going to get some strong legs tomorrow. 👍 thanks Vanessa
Great work Chris well done 🙋♀️ the legs will be feeling it, you are doing great 👌
Nice for post Christmas kJ burn off! Thanks Vanessa
Great job using this one Stuart 🙌😀🎄 Hope you have had a lovely time at Christmas! Keep going strong, really proud of you 💯🔥
Again! Muscle pain all over my body this morning but still did it!
Well done 👏 👏👏👏👏 It's about the consistency! Really proud of you!
See you tomomorrow!!! Thanks
Hope you are good 🙌😀 Well done for this routine!
Finished! I modified the mountain climbers with my hands on a chair and modified the burpees. I increased the strength of my band as well.
Another great workout. You've got amazing stamina. I wish I did too but I had been traveling for work all day. I'm surprised that I finished so maybe I have great stamina too. I think I'm going to do 1/2 of Day 17 now and the rest tomorrow with Day 18. Why? I'm going to "bank" some days so I can completely rest for one day when I get home. Thanks Vanessa!
Great job today Theresa 🏆👌😀 Please do take care not doing too much in one day though as these are quite strong the more you progress on ✨️ Take a rest day when needed always 😀 Great job!
@@Vanessabhealthtv Great advise. I’ll stagger them. Thx
Did it and actually feels pretty good. I wasn’t sure if excercise would be a good idea feeling really tired with extra strenuous work days again, but I gave it a go and it was fine. Can’t keep up with your pace, but otherwise great 👍
Good job for getting it done! You can also add in a Stretch/Relax video aswell if needed. Or do that later in the day or following day/when lethargic. 🧘♀️ well done, continue to tune into your body. This is greatly beneficial 👌💪
Thank you Vanessa for creating this programme! As a beginner, these videos have helped me build my strength. I had trouble with the side leg splits, I just could not get both my legs off the ground at the same time. Is there an alternative to this exercise?
Hi Vyoma great to hear from you 🙋♀️👌 I'm super glad Invigorate is helping you build your strength well done! Do you mean side leg splits where you are laying on the floor on your side, then lifting legs off floor moving forward and back? If so, it's leg and core strength you need to work on. Try lifting both legs glued together for now, without the split movement. Feel your core and legs + inner thighs working and over time this will get stronger in order to do the leg splits 💪💯 Ley me know this makes sense 😉
@@Vanessabhealthtv Thank you for that suggestion! I'll definitely try that. 🙂