Sweaty October | Day 18

October 18 Workout Inside!

Author

Laura Sadowsky
October 18, 2024

Happy Friday!

It is fall in full-bloom, and it is beautiful in Wisconsin right now. We’re looking forward to apple orchards and pumpkin patches, and maybe a little fall hike this weekend. I hope it’s everything fall should be for you, too.

Yesterday on my Instagram I introduced the 3 pillars of nutrition that I use for my house, my family, and my clients. I became a certified nutritionist for many (many!) reasons, but one of them is because I love food and I think that food is our best medicine. I also love the feeling I get when loved ones gather and talk and share nourishing, beautiful food together.

True health is a combination of both nutrition AND strength training (and a few other things) so you can expect to get some amazing, healthy recipes from me as well. I’m really excited for the fresh apples and pumpkins we’ll get this weekend ❤️ 🧡 🤎 

October 18 Workout

Time to Complete: 15 Minutes

Warmup (Superset x2)

W1, Supine Breathing (x 10 slow breaths)

This video shows you how to do it, but not really what you’re doing. You should have a slight anterior tilt (curl your hips in a little bit so the bottom of your spine is toward the ground) with your knees up and feet flat on the ground. On the inhale, focus on inflating the belly and expanding the bottom of your ribcage. If you put one hand on each side of the bottom of your ribs, with middle fingers touching and palms on the sides, the goal is to let your middle fingers separate as much as possible on the inhale. On the exhale, the belly should lower and the middle fingers should come back together.

W2, Laying Handcuffs (x 10)

Set A (Superset x2)

Single Leg Hip Hinge with Reach (x10 each leg)

Hip Hinge with External Rotation (x10)

Set B (Superset x2)

4 Point Scapula Pushup (x10)

This video gives 4 progressions, choose the one that best fits your current strength/abilities.

Reverse Plank (x30 seconds)

Enjoy your Friday!

With Love and Strength,