Workout with Wren

Workout with Wren

Intro - Squats

Before the pandemic, I loved going to the gym. It was my place where I could go, do something for myself... and after five consecutive years of being pregnant, I had finally gotten into a great routine of workouts that I truly enjoyed and saw results from. Enter Corona — can't go to the gym and I have zero equipment at home (except for one red band). I had tried to order some weights, but it's literally just as hard to get weights right now as it is to get Lysol wipes. So I have been doing (virtual) calisthenic workouts with my trainer Gabe from Ultimate Athletics — and I'm actually surprised with how challenging these exercises can be. I asked Gabe to put together his "TOP 5" key moves for people at home looking to get in a quick workout with zero equipment. If you can manage to escape your kids, this is an amazing workout to do... or if you can't escape them (like me!), have them join in!

Push Ups

1. Push Ups: 4 sets of 8-10 reps

Muscles trained — chest, shoulders, triceps
Cues — flex ankles, tuck pelvis, press through thumbs and index finger

Reverse Nordics

2. Reverse Nordics: 3 sets of 10 reps

Muscles trained — quads
Cues — tuck pelvis, flex quads when lowering


3. Heels Elevated Squats: 4 sets of 5-30 reps

Muscles trained — quads, glutes
Cues — reach arms, tuck pelvis, bend knees forward

Thrusts4. Single Leg Hip Thrust: 3 sets of 10-15 reps per leg

Muscles trained — glutes
Cues — keep pelvis tucked, squeeze glute cheeks, push feet through floor 

Bear Holds

5. Bear Holds with Shoulder Taps: 3 sets of 10 reps

Muscles trained — core stability, shoulder stability 
Cues — push hands into floor, separate shoulder blades, tuck pelvis and bring knees just off floor