Cross-Body Stretch for Lower Back Mobility | Easy At-Home Warm-Up
Welcome to your Lower Back Mobilization Warm-Up! In this video, Coach Greg teaches you the Cross-Body Stretch, a simple yet effective movement to improve flexibility and mobility in your lower back. This stretch is perfect for relieving tension and getting your body moving, whether you’re starting your day or taking a break during the day.
Coach Greg recommends doing this stretch in the morning or anytime you feel tightness in your lower back. Simply hold each side for 30 seconds and repeat as needed.
This easy-to-do stretch can be done at home or anywhere to help improve your range of motion and reduce discomfort.
Fuel and Fitness: Pre-Workout Game Plan
Double the experts, double the tips! In this Fuel & Fitness video, our dietitian and fitness coaches are here to help you crush your goals—no matter how busy you are. 🏃♀️💥
Learn about quick and easy grab-and-go pre workout snacks to fuel your body, then follow along with a 10-minute daily exercise routine that’ll fit into even the tightest schedule. 🕒 No need to commit an hour—just 10 minutes and you’re good to go! 🔥
How to Overcome Doubt and Thrive in Your Wellness Journey
Overcome doubt and embrace your wellness journey with Coach Greg and Dietitian Ivette! Coach Greg walks you through the Samson Stretch, Cobra Stretch, and Push-up tips to keep you moving forward, while Ivette shares powerful advice on redesigning your environment to support healthy eating.
Coach’s Recommendation
- 5 sets of Samson Stretch, holding for 5 seconds at the top and bottom.
- 3 sets of Cobra Stretch with 10 rotations (left and right = 1 rep).
- Finish with push-ups, starting at your preferred position and going until failure.
Remember, it’s all about progress, not perfection! Every step counts. Keep pushing forward and trust the process! If you need a community to get you through, consider joining our FREE weight optimization program and hop along the weight loss journey with us!
Building Healthy Habits
Want to build lasting healthy habits? 💪 Our coach and dietitian are here to help! 🌱✨ They’re sharing their top tips to get you on track:
- Prioritize Rest – Quality sleep is key to recovery, energy, and mental clarity. Make sure to prioritize rest for better focus and results.
- Stay Hydrated – Water fuels your body and helps with digestion, energy, and overall well-being.
- Be Consistent – Consistency is the secret to success. Small, daily efforts build up over time, so stick to your goals and trust the process!
- Start Small – Building habits doesn’t need to be overwhelming. Start with one small change at a time and celebrate your progress along the way.
- Redesign Your Environment – Create an environment that supports your goals. Surround yourself with healthy options and remove distractions that could hinder your success.
- Make It Rewarding – Celebrate your wins, no matter how small. Treat yourself when you reach milestones—this will keep you motivated and excited!
Stretch and Strengthen
In this video, our instructor takes you through two key exercises that will boost your flexibility, mobility, and strength. 💪
STRETCH: The Cat-Cow stretch helps promote flexibility and mobility by alternately arching and rounding the spine while on hands and knees.
STRENGTHEN: The Lunge targets your lower body by engaging the muscles in your thighs, hips, and glutes. One leg is forward with the knee bent, and the other leg extended behind for a full-body workout!
Let’s get moving and feel great!
Wall Sit Challenge: Build Strong Legs with This Simple Move!
In this video, our instructor takes you through the Wall-Sit, a simple yet effective move for building endurance and strength in your legs, especially your quads, glutes, and calves!
Coach Greg recommends doing 3 rounds, holding the wall-sit for as long as you can with perfect form, and resting for 60 seconds between rounds.
Workout Ideas for At-Home Strength Training Equipment
Here are some ideas for three powerful exercises using simple equipment to help you build strength and improve fitness from the comfort of your home.
Workout Details
- Pull-Aparts with a Resistance Band – Strengthen your upper back and shoulders with this simple yet effective movement. Try 3 sets of 15 – 20 reps.
- Shoulder Press with a Resistance Band – Target your shoulders and arms with this dynamic exercise. Try 3 sets of 10 – 12 reps.
- Weighted Ball Slams – Get your heart pumping and power up your core and full-body strength with this explosive move. Try 3 sets of 8 – 10 reps.
Zero Equipment, Maximum Results
In this video, Live Well’s Aerobics Instructor Jen will guide you through a simple yet effective bodyweight workout that requires no equipment—perfect for doing at home!
Jen’s Recommended Set:
- 3 sets of body-weight squats (30 seconds each)
- 3 sets of backward lunges (30 seconds each)
- 3 sets of walking planks (30 seconds each)
This workout is all about moving at your own pace, so don’t rush—listen to your body!