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therafit.fusion

🏋🏼‍♀️I help athletes-at-heart restore, rebuild & preserve their body
🖥 Online membership: get back to your best!
💪1-1 coaching get on the waitlist!

I can’t get an effective workout in only 20 mins

I can’t get an effective workout in only 20 mins...
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Morning team! Workout Wednesday and this ones a doozy. but the great thing is, you are done in 20 mins. Don't think you can get an effective workout in that short time?...I beg to differ 😉 This ones a muscle burner. As always there are modifications to match any fitness level so you get an effective but safe workout

Here's the break down:

20 Min AMRAP 5 reps each
1. Thruster into Renegade row with Pushup
2. Single leg alternating squat
3. Vsit up with russian twist
4. Shoulder Elevated Single Leg glute bridge
5. Side plank star

And as always if you need more support or guidance with the gyms and clinics being closed come hang out here👇🏼all this at home stuff is great but not if you can’t ask someone questions, know how to modify around abilities or injures, deal with pain, not get injured etc...don’t go it alone
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Free group here: https://www.facebook.com/groups/196562454509307/
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OR If you are needing specific help (programming, rehab, coaching etc) DM me the word coaching and we can set up a free 15 min call🙌

Tabata with a "twist" Modifications shown for eac

Tabata with a "twist"

Modifications shown for each exercise to make it easier for the new folks and harder for the ahthletes.
This is a full body workout tackling a push pull in each area so when you're short on time but still want to get a good sweat this is gold!

Remember technique trumps reps...meaning dont injure or cheat just to go faster.

Workout:
Buy In: 25 Burpees

Then:
20 sec on 10 sec off x 8 of each before moving onto the next exercise (4 mins total each exercise)

Squats (or glute bridge) (complete all rounds before moving on)
Mtn climbers (complete all rounds before moving on)
Pushups (complete all rounds before moving on)

Cashout: 25 No equipment pulls (unless you have a pullup bar or TRX or weights)

Challenge a friend!
Tip: count your first round and see how long you can maintain doing the same amount of reps

Take a pic and let us know you did it #therafitfusion!
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FULL VIDEO WITH MODIFICATIONS to make it easier or harder here:
https://www.youtube.com/watch?v=xd13H2JARTQ

With clinics and gyms closed what now? . Does that

With clinics and gyms closed what now?
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Does that mean you just have to put up with your aches, pains or restrictions?
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Does that mean your progressions with rehab, prehab, mobility, strength, training stop?
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Does that mean you have to do a bunch of random free or cheap programs that aren’t tailored to you or your goals?
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Does that mean you are left on your own to figure out how to modify, adapt, or sort out your training?
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Nope. Not one bit.
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Many people are lost. Are stressed and are having to adapt on the fly
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But I want you to know you have options. And this in fact can be one of the greatest times for you.
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Hi for those of you that don’t know me my name is Danya. I’m a former Olympic therapist and strength coach. I know how vital it is to move, feel and perform your best and I can help you navigate these stressful times. Your progressions whether it be rehab, prehab or fitness do not have to stop.
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Here is an example of a video consult with one of my amazing online clients.
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Whether you are looking for 1-1 coaching, an assessment, programming or accountability I’ve got options for you.
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You don’t have to go it alone.
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Send me a DM

Just going with the flow? . Who’s ready to tap

Just going with the flow?
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Who’s ready to tap into their bodies natural abilities to release stress, have buttery joints, muscles that feel alive and energized for the day?!
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Here we slow down. We move with purpose. We get to know our unique bodies. Not just follow some cookie cutter format one size fits all.
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I just took my members through a full follow along routine that combines learning about your body with movement.
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Get ready to feel amazing. Full video here (sorry IG limit is 15 mins so it won’t post): @therafitfusion on FB
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And as always if you need more support or guidance with the gyms and clinics being closed come hang out here👇🏼all this at home stuff is great but not if you can’t ask someone questions, know how to modify around abilities or injures, deal with pain, not get injured etc...don’t go it alone

https://www.facebook.com/groups/196562454509307/

Do your hips lie? 😉 . Add some spice to the re

Do your hips lie? 😉
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Add some spice to the regular moves...
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This will challenge your core stability while strengthening your glutes that support that low back
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This is surprisingly hard to do without cheating
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When the regular glute bridge is too easy for you and you’re ready to add some trunk stability try this!
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Keep your hips high as you walk your legs out WITHOUT letting your hips drop side to side
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Let me know how you do by posting it below, can you do it without your hips tilting?
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Challenge a friend below 👇🏼
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And as always if you need more support or guidance with the gyms and clinics being closed come hang out here👇🏼all this at home stuff is great but not if you can’t ask someone questions, know how to modify around abilities or injures, deal with pain, not get injured etc...don’t go it alone

https://www.facebook.com/groups/196562454509307/

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