Stay-cation Retreat Series, Part 5



Needing a little get-a-way!? With winter approaching, it’s easy to start fantasizing about your next vacation…. but what if you just don’t have the time or means to physically get away?

This is where a ‘stay-cation’ can come in handy. You could have a special get-a-way experience in the comfort of your own home any day by adding a few elements to make your workouts feel alive.

TIME OUT

I think we can agree that it would be nice break to disconnect from daily stresses and duties. Sadly, life doesn’t always work this way. However, a quick physical and mental ‘life break’ could be the perfect solution to ‘get-a-way’ and rejuvenate your energy while staying at home.

I created an 8-day action plan for you to get your body and mind on a rejuvenating track while changing up your workout environment.

STAY-CATION REVIEW

The Stay-cation Retreat Series is a progressive blog series that builds upon the previous workouts by incorporating the circuits together. There are 7 different total body routines in the series. The final challenge (workout #8) will combine all the Stay-cation workouts together for one monstrous circuit!

 

*This is the fifth workout in the series, so be sure to check out the previous blogs and workout videos to start the series from the beginning.

 

MUSIC BEATS

Music is magical. It motivates your body to move and inspires your mind to think clearly.  Music creates a special vibe that energizes your soul and can affect your mood.

 

Music is also a personal preference. You can create your own customized playlist of your favorite beat driven, ’go-to’ songs that pump you up. Developing a playlist is made easy by utilizing various music apps. Some of my favorite apps include:

  • Spotify
  • Pandora
  • XM Radio
  • Apple Music
  • Mixcloud
  • Soundcloud

Simply register for an account, if you do not have one already. Look for the genre of music you like and begin to add songs to your playlist! Make a variety of playlists to satisfy a certain mood – especially for a killer workout!

Spice up today’s routine with your favorite tunes and get your body rockin’!

WORKOUT 5

TOTAL BODY ROCK (3)

Today’s Stay-cation workout will develop overall strength and tone muscles with a total body strength circuit on your Total Gym. Crank up the tunes by incorporating a new music playlist.

  • Accessories: cables
  • Directions: Perform each exercise for 10 reps on each side, then move to the next exercise in circuit form.
  • REPEAT circuit if time permits
  • Perform your own dynamic warm-up prior to doing the circuit.
  • End the workout with a series of stretches to recover your muscles.
  • CHALLENGE: if your workout time permits, additionally perform day 3’s workout to include extra strength exercises you’ve previously done into today’s routine. One set is perfect!

NOTE: I advise printing or writing out the workout so you can easily reference it to keep the circuit moving at a continual pace.

Medium incline

  1. Step up & leg lift side

Connect cable & lower incline

  1. Back flies
  2. Bicep punches
  3. Circle crunch
  4. Triceps extension & crunch

Check out the video to see how these strength exercises are performed.

Challenge your muscles with today’s total body circuit. Include your favorite beats to fuel you with energy. Stay tuned for the 6th workout that contains another Cardio & Crazy Core routine!

Revive with a vibe,

Maria

 

www.groovysweatstore.com

@GROOVYSWEAt

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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I am off this week and definitely looking forward to these workout. Thank you.

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