September is a great month to get back in track with your fitness routine or start new habits. As many people return from summer break, many instructors have taken the opportunity to release new content for everyone returning to their regular routines. Here are some of my personal favorites uploaded this month, with awaited returns and exciting new routines being the main highlight.
Caroline Girvan is back with a demo of her app program
Caroline Girvan, one of the most respected strength training instructors on the platform is back on YouTube to celebrate reaching four million subscribers. Even in this celebratory video, her routines are as a tough as ever with this heavy leg day sequence. With longer rest times than previous routines, this workout in particular is centered on pushing the lower body to the max with progressive overload and increased range of motion. With her signature polished aesthetic and on screen tips, this video is definitely her highest quality upload to date.
The full Iron Pro program is exclusively available on her CGX app; if you prefer a free option the original Iron Series is an excellent choice.
Equipment needed: At least two sets of heavier weights or a barbell. Optional bench for unilateral Romanian deadlifts and wedge/yoga block for elevating the heels.
Workout duration: 40 minutes, no warm up included. Sets of 45 seconds followed by one minute rest.
The BOLD program is a great choice for those looking to get back on track
Sydney Cummings, one of my personal favorite trainers on YouTube, is back from maternity leave with the BOLD program. Consisting of twenty workouts, this comprehensive program is a thorough approach to fitness. With strength training and cardio focused sessions full with varied exercises, the workouts fly by quickly along with Sydney's signature teaching style. The cardio sessions with light weights were definitely my favorite, helping me with endurance during 5K race prep. While this program might not be ideal for muscle hypertrophy, it is a great way to get back on track with a more functional focus on fitness.
You can find the complete BOLD program playlist in this link.
Equipment needed: Light and heavier weights, fitness mat and resistance bands. Optional equipment: aerobic step, bench for step ups, jump rope.
Workout duration: From thirty to forty minutes. Warm up and cool down are included in the workouts. Five workouts and two rest days per week, for a total of thirty days.
Have fun and sweat tons with this great Soca step routine
Tara is one of the top dance instructors on the platform, now back with a choreographed aerobic step routine to Soca music. This high energy workout will surely get your heart pumping, combining traditional step moves with fun Caribbean dance moves for explosive fun. Regardless of the French-only instructions, the routine is actually surprisingly simple to follow along even if you don't speak the language. Keep in mind that this workout is fairly high impact, so be prepared to modify to your needs.
This workout is part of a full fitness program designed by Tara and her friend Solene, feel free to check out their website for more information.
Equipment needed: Aerobic step. Optional hand towel or small fabric for the dance.
Workout duration: 26 minutes. No warm up or cool down are provided.
Level Up 2.0 is a fourteen day challenge with (almost) zero equipment needed aside from a mat. HIIT and bodyweight moves are the core of this challenge, with many pulses and explosive intervals to elevate the heart rate. Besides the fast paced HIIT sessions, there are slower sessions inspired by Pilates with a focus on engaging the muscles. Two stretch days are also included in the challenge, making it a short yet complete program to test your endurance.
Dance along Ozzy's greatest hits with this creative tribute
To pay tribute to the Prince of Darkness, Molly has created one of the most unique dance workouts I've done on YouTube. Inspired by Ozzy's entire discography, the dance moves are masterfully choreographed to match the lyrics and rhythm of his greatest hits. Aside from the creative steps and instructions, Molly also introduces facts about Ozzy's life and career. This workout is a beautiful and well crafted routine to celebrate his legacy.
No equipment needed.
Workout duration: 46 minutes. Warm up and a very emotional cooldown are included in the workout.
Low impact does not mean low energy with this powerful workout
This low impact but high energy kickboxing inspired workout is a great way to burn calories while listening to awesome tunes. To the beat of fierce music by female singer and rappers, get ready to kick, punch and dodge all the way through. Emphasizing on movement instead of perfection, the message of self love and empowerment is loud in this workout.
No equipment needed. Low impact.
Workout duration: 25 minutes. No cool down provided.
Get the best of both worlds with this fusion workout
This short but sweet workout should not be underestimated, it's definitely a burner. Combining the controlled moves of Pilates with HIIT inspired exercises, you will be challenged by interval of mindful movement followed by fast cardio intervals. By adding a resistance band, a Pilates ball and light weights, your balance and stability will be challenged in every move.
Equipment needed: Exercise mat, light weights, resistance band and a Pilates ball.
Workout duration: Twenty minutes. Warm up and cool down are included.
Smile with this fun dance workout to Congo inspired beats
This dynamic workout inspired by traditional Congolese music and dance moves is a joy to follow along. With clear on screen previews and timers, the workout can be easy to follow even for beginners to African dance. The Afroletics original music is also synced to perfection, matching beats with every step. The instructors' positive energy irradiates through the screen, transmitting the viewer their wonderful vibes.
No equipment needed.
Workout duration: 15 minutes. No warm up or cool down are provided.
I'm definitely not much of a runner. I can go without running for months, weather conditions and having no suitable route in my area being my main obstacle. I completed Couch to 5K a few years ago and completed the Bridge to 10K at the beginning of this year, but stopped running soon afterwards. At the end of July, I signed up for my first 5K at a national park but disaster struck when heavy rain poured down and turned the trails into mud. I did manage to complete the full 5K, but the dire weather and terrain forced me to stop quite a few times. As I've mentioned before, my city isn't runner friendly and this park is pretty much the only place suitable for a race. When I saw another race advertised for September at the same location, I definitely wasn't too thrilled to attend so I didn't sign up. But after lots of convincing, I signed up just ten days before the race.
Participants chatting before the 5K race
I trained as much as possible, although I ran mostly laps around my backyard for convenience. Besides runs, I also added more cardio to my routine in order to challenge my cardio endurance more than usual. Although I was doing all the fitness related work, my diet and my rest were far less than ideal due to life circumstances, I was pretty drained by the late afternoon every day. Even so, I endured and confirmed my participation to the race, got number 156.
I could't sleep well the night before the race; so I decided to wake up earlier and get ready earlier. For my warm up, I followed this pre running activation video by Fitness Kaykay.
Some nice activation with a little cardio to warm up the muscles
An instructor also provided a warm up routine before the race, I followed along and got ready to start. The day was clear and sunny, with the temperature rising quickly and basically no wind. The 5K route was different from the previous race, with some segments requiring running over grass. Pebbles and rocks were also very present in this trail, making it feel more like a cross country race than a regular 5K. Regardless of the obstacles, I maintained my rhythm while struggling with the harsh sun.
Something I'd like to remark on is that many people on this race were doing interval walks with fast sprints, which is new to me. Seeing so many people walking somewhat discouraged me (to be fair, the conditions were harsh enough), but I kept pushing and didn't stop. Around the fourth kilometer, I fell down in a slope due to the uneven soil, hitting my right knee. I got up immediatly afterwards and ignored the pain, but my rhythm was certainly slower. I crossed the finish line and received my medal, with a time of 39 minutes.
This race was held to celebrate World Heart Day (September 29)
To be honest, I was disappointed. This was definitely not my best run, now I'm sitting here writing this article with my bruised right knee. My heart rate was sky high, my mind was wandering and I didn't feel that excited during the race. But hey, I did everything without stopping regardless of the conditions and even a fall. After arriving home, I did this cool down by Julia Reppel and rested for the rest of the day.
Julia's videos provide modifications for every need.
I had to modify the quad stretch due to my knee
After reflecting over what went wrong, I realize I just need to run more. The majority of people attending the race were actual hobbyist runners and trekkers, so I can't compare myself to them. Aside from practice, I need to improve my daily habits ASAP, especially rest.
Next week I'll take things easier due to my knee, but I definitely think I might incorporate running once a week to my fitness routine for now on. Practice makes perfect and maybe that's simply what I lack. I do hope future races can be held in a more appropiate location, I want to test my 5K time in decent conditions next time.
YouTube dance workouts are some of the best ways to work out at home and have fun. Though all kinds of dance can be enjoyable regardless of the music, sometimes the royalty free beats and top hits by pop princesses can get boring. If you want to give new dance styles and other genres of music a try, check out this curated selection with great instructors from all around the globe.
One of my favorite finds on YouTube at the beginning of this year was the Pilates by Izzy channel. Run by Izzy Samuel, a certified Pilates teacher from Australia, her approach is creating strength training based Pilates inspired workouts. Aimed at intermediate and advanced learners, these workouts are some of the most intense Pilates based videos on the platform with fast paced flows and advanced progressions. Although Izzy's workouts might not be a traditional approach to the practice, the class structure and instructions are very similar to regular modern Pilates classes. Featuring real time recorded videos and full vocal guidance, the videos offer a in studio class-like experience with great image quality and no music.
I was lured to Izzy's channel by her minimalistic video thumbnails and non clickbait titles, and after browsing some of the videos her professionalism as instructor won me over. Prior to finding this channel, I had basically null experience with Pilates besides the occasional no voiceover "Pilates" ab workouts so these videos seemed on another level. I grabbed my mat and equipment and chose the Pilates x Strength challenge, thinking 'Yeah, I do strength training. This won't be that hard, hard?'. I was so wrong.
Before you begin:
If you're a beginner to any type of exercise, I recommend skipping Izzy's workouts for the time being. They're aimed at intermediate-advanced learners.
If you workout regularly but are new to Pilates, try to take things slow or follow a few beginner level classes first to learn the basics. These workouts by Flow with Mira and Isa Welly are a great way to get started.
If you feel any severe discomfort or pain during the workouts, stop and take a rest.
All equipment besides the mat is technically optional. Don't be afraid to drop the weights or the band if it's too hard for you.
Follow Izzy's instructions and stay on the easier progressions if it's too hard for you to advance.
The program has no explicitly scheduled rest days so plan accordingly to your needs
Equipment required:
Exercise mat, preferably a Pilates mat with enough cushion for the spine
Light hand weights (Izzy uses 2 kilos/5 pounds, I used the same weight and occasionally went lighter with 1 kilo/3pounds. I recommend the latter)
Resistance band (I used a medium, recommend light or very light for beginners)
Yoga block (I used a thick book)
Pilates small ball (I switched between a pillow and a round plushie, sometimes I used a small inflatable ball when safe to do so)
Some of my Pilates 'equipment'. A book to replace the yoga block and a Squishmallow to replace the small Pilates ball
Day 1: I thought my 2 kg/5 lbs weights were light enough and got so humbled. I struggled with keeping the weights up during the floorwork but decided to keep the weights. I could barely hold my legs up in the tabletop position due to my weak core, barely managing to keep my lower spine on the mat. Overall a humbling experience and I was already dreading Day 2.
This workout has humbled me (and many) Pilates by Izzy newbies
Day 2: Even though I've used a yoga block before for strength training, this workout was on another level. The single leg bridges took my glutes and hamstrings to failure, with cramps making me stop once or twice.
Day 3: This day seemed surprisingly easy until I reached the upper body focused portion in the kneeling position. My 2 kg/5 lb weights feel like a ton and the Arnold press inspired arm extensions made me feel like I'd never lifted a weight in my life. The planking finisher after that segment was straight torture.
Day 4: I didn't have wrist weights or a ball so I used a very round plushie (Squishmallow) as a substitute for the ball. Overall it was the easiest workout so far and the extra cushion was a nice way to help activate my core muscles more than usual.
Day 5: For this upper body focused routine, I used my 2 kg/5 lbs weights and it was definitely too heavy for me. I had to drop the weights many times during the kneeling segment, felt disappointed at myself at the end.
Day 6: This time, I used a small pillow to substitute the required Pilates ball. The pillow helped to activate my core muscles more and I didn't struggle that much to hold the tabletop position. What I did struggle with was with holding the weights that again might have been too heavy for me. The standing portion with the ball (pillow) felt so refreshing compared to the nightmarish upper body segment.
Day 7: As I've mentioned above, my weak core made me dread having a full a focused workout. Despite my fears, this day was not that hard and I felt very proud of my progress after finishing it. Izzy's cues definitely helped me understand the neutral spine position.
Day 8: Day 8 was very heavy on the wrists which made the mat segment really hard for me, I had to stop for a few times due to wrist discomfort. The standing portion of the workout was hard but my strength training experience helped me pull through.
Day 9: This day required a ball so I used a pillow again. Felt surprisingly easy, workouts with the ball were definitely my favorite at this point of the challenge.
Day 10: A band was required for the first time,so I grabbed my medium band. Perhaps it was due to my band having lots of resistance, but this workout felt just as challenging as the first day. Although I didn't stop a lot during the routine, my lower body was extremely sore for the rest of the day and the next day.
Day 11: Though the routine of this day was not as hard and only required one weight, my body was just too sore from the previous day. The plank segments felt very hard, and the standing work seemed eternal. I decided to take a rest for a day after this workout.
Day 12: The dreaded kneeling upper body focused segment came back, and this time it was basically the whole workout. I literally gave up around halfway and switched to my 1 kg/3 lb weights, and still struggled up to the end. Though I was frustrated by my poor performance on this day, I decided to keep going.
Day 13: With so many pulses and the yoga block for extra range of motion, this day was challenging albeit doable for me. I had to stop once o twice to adjust my book (block substitute) but managed to finish without much trouble.
Day 14: While I did struggle with holding the legs in tabletop for long during this day, the rest of the workout was dynamic and fun.
Day 15: Titled as 'Revitalising Pilates', Day 15 definitely lived up to its name. A challenging yet approachable flow, this workout made me realize I was finally connecting with my body which is the main goal of Pilates.
A full body flow that feels revitalizing at the end
Day 16: Returning to the usual difficulty, this day featured tricky moves like bear crawl rotations with weights. The unilateral bridge work went on for so long but I managed to follow it almost perfectly.
Day 17: While rewatching the videos for this article I realized that I did the workout with a medium band instead of the required light band. And now I know why I struggled so much during this workout, especially during the knee lifts abduction. Oops.
Day 18: This workout is one of the few from the challenge described as 'beginner-level' and it's definitely easier than the others, although I wouldn't it's newbie friendly. With only one weight, the progressions can get quite complicated at times, especially during the floorwork.
Day 19: Kneeling upper body focused exercises are back again, and now with even more core focus. I decided to use lower weights (1 kg/3 lbs) from the beginning, and it was still a big challenge for my arms.
Day 20: Day 20 stands out from the other days due to having no standing work and being entirely done on the mat. Targeting the full body with bridges, side leg lifts and more, this workout left me tired but satisfied with my overall improvement.
Day 21: By far the most difficult day of the challenge for me, at least at the time. With no equipment needed but just your bodyweight, this upper body routine was definitely too much for wrists, with multiple planks variations, push ups and more. Stopping many times made me feel like I didn't actually complete this particular workout.
Day 22: For this workout with resistance band and weights, I used my medium band and 2 kg/5 lbs weights. My band was heavier than Izzy's therefore I didn't have the same range of motion as her. Nevertheless, I managed to perform quite decently. My muscles were sore for the rest of the day though.
Day 23: This routine required a ball and I couldn't substitute with my usual plushie/pillow, so I used a small inflatable beach ball. Just like with the other ball workouts, it really helped me to activate my lower body.
Day 24:Day 24 was by far my favorite workout of the challenge. Consisting of standing work only, the squat and lunges variations put my lower body endurance to the test. I felt accomplished after finishing without stops or breaks, proving the progress I'd made during the challenge.
My favorite workout from the whole program due to its dynamic flow
Final Day: Izzy wraps up the challenge with a full body workout very similar to the first day, a nice way to assess our progress and reap the fruits of our effort of the last 24 days. While I felt challenged by my usual weaknesses, I did see lots of improvement especially with the tabletop position hold. I phoned the pushups but it was because I was too eager to finish the workout. The final standing work felt like a breeze compared to the rest, felt like a champion at the end.
Results:
I saw great improvement of my core and upper body strength, my lower body balance was also better after finishing the program. Holding regular and elbow planks for longer became easier, plus I learned to place my neck properly during core workouts engaging the upper abs. I feel more confident doing mat exercises I normally avoided thanks to learning about the neutral spine position. The program also helped me with my mind-body connection, with improved body awareness of all my muscles. As for body changes, my waist and my arms looked slightly more defined.
Besides the physical changes, I also felt less exhausted afterwards that when doing other types of workouts. Izzy's calm guidance with no music helped me keep focused during the workouts and forget other thoughts. Finishing the videos was also pretty rewarding, although sometimes I felt eager to do the daily workout due to muscle soreness. Overall, it was a challenging yet pleasant experience that made me fall in love with Pilates.
Programs Pros:
Clear instruction and excellent form by Izzy.
Visually pleasing with the exercises being performed in real time.
No music and good audio for listening to the class queues.
Variety of props used keeps the workouts interesting.
Teaching style is challenging yet not too pushy.
Warm up and cool down are included in every video.
Modifications and easier variations are mentioned by the instructor during the class.
No body image talk, no weight loss mentioned.
Emphasis on listening to your body and mind-body awareness.
Classes are very challenging yet rewarding, with dynamic flows and transitions.
Program Cons:
Warm ups sometimes feel a little bit short.
Not much variety in the actual exercises.
Transition time can be fast at times.
Suggested weight of 2 kg/5 lb can be too heavy for beginners.
Some details like neck posture during core work and core engagement could have more in depth explanations.
Definitely not beginner friendly.
No mention of rest days during the program, should be scheduled according to your own needs.
Do I recommend this program?
Yes, if you have some exercise (especially strength training) experience. Ideally, I would recommend reviewing the basics of Pilates from other sources before trying Izzy's workouts. I wouldn't recommend this program to absolute beginners, if you want to try Pilates please check out Flow with Mira, Trifecta Pilates, The Girl with the Pilates Mat, and other more beginner friendly certified Pilates trainers.
Final thoughts:
Izzy is a wonderful trainer focused on blending her knowledge of Pilates and strength training to provide her followers with studio quality workouts. This program is an excellent way to advance your Pilates practice and challenge your own strength, especially when it comes to endurance and balance. Be prepared to test your strength and try to connect to your body as much as possible during the workouts.
Aside from this program, Izzy also has many free workouts on her channel targeting different areas and the full body with all props and bodyweight only. She has also released her own on demand workout platform with exclusive content and programs, if you're interested feel free to check it out in this link. Keep in mind that at the moment almost all her workouts are aimed at intermediate to advanced learners, make sure to browse the workout first and modify accordingly.
After finishing this program, I followed her weekly calendars for a few weeks. To be completely honest, her workouts can be quite too intense so I decided to search for easier Pilates workouts to properly build my foundation. I'm currently doing Pilates Body Raven workouts, but I plan to revisit Izzy's workouts eventually.
Trends are a common sight in the online fitness world, with social media algorithms changing and pushing topics and products at breakneck speed. While most workout fads are mostly based on achieving aesthetic goals, some are influenced by news about clinical studies and scientific research. A 2007 study published by Japanese researchers has been making the rounds in the news and social media, with headlines and posts raving about the wonders of the 'Japanese walking protocol'.
While working out at home has some advantages in comparison to going to the gym, one of the main issues is having no access to specialized equipment like dumbbells or machines. Although these can be found at fitness shops or online, their prices can be unaffordable and require lots of free space, making them inaccessible for many people. In order to help beginners and anyone wanting to start their fitness journey at home, workout enthusiasts from all over the world have created ways to substitute popular fitness equipment with everyday items found in most houses.
The house items I use to replace dumbbells and yoga blocks
Fitness trends have changed a lot in the last four decades. The 80s aerobic craze ignited a health revolution, inspiring millions all over the world to move their bodies with easy to follow routines and upbeat music.
My step bench, got it from my grandmother
As a result of the demand for novelty in aerobics, routines became riskier and more bombastic, leading to an increase in injuries during class due to the excessive intensity. Gin Miller, at the time an aerobic instructor, had to undergo physical rehabilitation and was advised to stay away from high impact exercises. Inspired by having to step on a milk crate for her recovery, Miller developed the step, a prop for low impact exercises for all levels. The step started as a long wooden bench (24 feet long/7.32 meters long) with heights of 10, 11 and 12 inches available. The routines, then known as Bench Blast, were fairly slow with simple moves, small hand weights were also used to add resistance for the upper body. In 1989, Miller partnered with apparel brand Reebok and the original step was further redesigned as an individual bench made of plastic. The aerobic step became a worldwide trend, with video classes being released from the home workout market.
Fitness resources on the internet seem endless. Compared to just thirty years ago, audiovisual workout resources were limited to VHS tapes and book guides. Now with social media and specialized websites, viewing workouts at home has never being easier. Although social media and videos platforms like YouTube host millions of workout routines from creators all over the world, there is little to none oversight asessing the quality of this content thus exposing users to deceitful and even harmful content. And due to the nature of social media algorithms, misleading content with outrageous claims known as clickbait can be unfortunetaly promoted above all. Fitness related content is no exception, with poor quality workouts with bad instruction promising instant results being some of the top results in most platforms.
Photo by Windows from Unsplash
Hence, we as audience need to learn to choose better for ourselves. As beginners, distinguishing clickbait from purposeful content may be difficult yet neccessary for getting trustable and safe workouts. Before attempting to follow fitness advice online, consulting your doctor or primary healthcare provide for advice regarding your physical health. If you're interested in beginning your fitness journey, make sure to ask about precautions or risks that may apply and follow recommendations as possible.
Hello, I'm Andy, a former couch potato turned home fitness enthusiast. I've created this blog to share my personal experiences, recommendations and more about everything related to online fitness. I believe fitness should be more accessible, so I've created this blog in hopes of encouraging fellow beginners to start at home.
