As the holidays approach and the year is coming to an end, keeping consistent with our workout routines gets harder. Thankfully, many great YouTube fitness creators have brought a plethora of challenging and fun videos to help keep their audiences active even at home. Without further ado, here are some of my personal favorites workouts released on this month.
Izzy has released many great videos this month but this video requiring only a resistance band is my absolute favorite. By using different band placements to target pretty much every muscle group, this routine is a burner for the entire body. With fully guided instructions and creative variations, you won't be bored for even a second.
Level: Intermediate to advanced.
Equipment required: Exercise mat and resistance band.
Marie Steffen is currently one of my favorite creators on the platform, her frequent uploads of challenging low impact routines are a staple in my current routine. In this occasion, Marie has crafted the Longevity Plan for Women, combining mobility exercises with strength training and Pilates with the goal of maintaining muscle mass, bone density, and improving daily mobility. Progressively increasing the difficulty with harder exercises and weights, this workout plan is a great challenge with many benefits.
Level: Intermediate to advanced.
Equipment required: Light and medium weights, exercise mat.
As a part of her new Pumped program, Sydney has created cardio workouts with a core component for her weekly cardio sessions. In this particular workout alternating fast paced cardio exercises with traditional core moves, isometric holds are used as a finished to every set to maximize muscle fatigue. Light to medium dumbbells are also used to add additional resistance to the core exercises, making this workout a functional approach to core training.
Level: All levels.
Equipment required: Light and medium weights, exercise mat.
Fun and short workouts are the best way to get out of a fitness rut. This easy dance choreography uses some of the greatest songs from the Mamma Mia musical as background music. And if you struggle with following choreography, every step is previewed on screen.
Level: Beginner friendly.
No equipment.
Light jumping, can be easily modified.
Hip-Hop Abs Dance Workout by Kaleila Jordan from PS Fit
As mentioned in my previous article about standing ab workouts, dancing is an excellent way to connect with your core muscles. In this routine, hip hop steps are combined with standing ab exercises to target the core while moving the hips. Obliques and lower abs will certainly stay active through this fun routine.
One of the things I've constantly struggled with through my entire fitness journey is training my abdominal muscles. I've had an anterior pelvic tilt since I was a child, exacerbated by being mostly sedentary and having poor posture. Crunches and situps were absolutely a nightmare during P.E class, even with assistance. After starting my fitness journey, I avoided workouts with ab specific exercises, planks were also very difficult due to my weak core. Though I kept getting better in terms of overall endurance and strength, my core strength wasn't improving at all, which made me overcompensate in exercises involving the core. For whatever reason, I just felt physically unable of engaging my core.
As of late last year, I decided to focus on improving core strength. I've heard many buzzwords about deep core strength and crunches not being ideal, but even beginner core exercises seemed too intimidating. After much browsing without result, I chose a standing ab workout without equipment by Mr and Mrs Muscle.
This particular workout is short and low impact, so I did it for a few nights while watching TV. I tried to engage my core as best as I could, though I didn't notice much of a difference from similar workouts. Not satisfied with my improvement, I gave mat Pilates a chance, in hopes of connecting with my core muscles once for all. The first few Pilates videos made me realize that I was bracing my abs, but not engaging my core properly. How to embrace the core is thoroughly explained in this detailed short class by Flow with Mira, the importance expanding your diaphragm while breathing is emphasized at the beginning of the video.
After learning how to properly engage the core muscles and breathe accordingly, standing ab exercises feel far more effective than before. Another important element of standing core workouts is trying to maintain your stability during every move as much as possible. In this workout by coach Denise Austin from the AARP channel, single leg work is present in pretty much every move, helping to target the obliques and the pelvic floor.
While standing core exercises don't have the same gravity aided resistance as floor exercises, it is possible to add resistance by holding weights. In this workout by Caroline Girvan, light weights are used to challenge both the upper body and the core. Engaging the core while performing weighted exercises is crucial to avoid swaying or wobbling, therefore activating the core muscles.
Controlled movement, balancing and stabilization is the key to standing ab workouts. Movement variety is also fairly important, helping to target all the different muscle groups part of the core. This low impact workout by Sydney Cummings is aimed to target all the superficial core muscles and the deep transversus abdominis muscle that provides stabilty to the torso and pelvis.
An alternative way to connect with your core while standing is dancing. Dance styles like belly dance and Caribbean Soca often require isolated moves from the waist, thus serving as a fun way to familiarize with your core. This belly dance workout from Leilah Isaac combines regular standing ab exercises with belly isolation movements, teaching basic moves requiring lots of core.
Much like Pilates, the emphasis on correct posture and balance from barre makes it a good practice for strengthening your core without lying on the floor. In this short class by Sleek Technique, the importance of engaging the core to perform ballet positions and stable movement of the limbs is the main lesson. The controlled and slow moves of ballet require a fully controlled core.
If you struggle with traditional ab exercises, I definitely recommend giving standing core workouts a try. Besides being accessible to individuals with spinal issues or postpartum mothers, they're a great way to get to know your core muscles without additional strain. Learning to breathe and engage your core from the pelvic floor up to the upper abs is the main goal, so take it at your own rhythm. If you're ready to progress, add resistance with weights and use progressive overload to elevate the challenge.
When I started my home workout journey, I was overwhelmed by all the options available. Choosing a workout sometimes took longer than the workout itself, how could I even know if I could complete this video? Battling with mental health issues, I wanted something that could help me feel both physically and mentally better. While I started to enjoy movement by itself, I struggled with consistency. All videos felt the same, just copying the movements as best as I could and trying harder every time. Lacking feedback is a downside of home workouts, and even a little unilateral encouragement or written advice can go far. Even so, many guided workouts on YouTube can feel too overtly positive, to the point of coming off as inauthentic. When I discovered EMKFit, her honesty and strive not for perfection, but for movement were refreshing in an ocean of overpolished videos.
Thumbnail from one of EMKFit's Dua Lipa themed videos
Emily Thorne, a theater school graduate and certified fitness trainer from Canada, has been teaching fitness classes both in studio and online for more than five years. Her YouTube journey began during the Covid pandemic, using the platform and Twitch to broadcast at home no equipment classes for everyone under lockdown. With over 600k subscribers and a loyal following (myself included), her channel is updated every Monday with a new video.
First HIIT dance video posted on the channel
During her time as a teacher in a dance studio, Emily created her own HIIT (high intensity interval training) style workouts, as seen in the video above. In the HIIT format, only two moves are choreographed and alternated in short intervals for the entire duration of each song. Unlike traditional dance steps, the HIIT moves are often similar to regular exercises, though with a dancey flair. What makes the HIIT format so successful is that you only need to memorize the specific moves taught beforehand, which is great if you struggle with coordination and following regular choreography. By having short, intense bursts of energy with built in rest, these dance workouts also feel far more doable than following a choreography non stop for an entire class.
Music for all ages and tastes are featured in the videos
Emily's raw and unfiltered teaching style is a rarity from fitness YouTubers. Her honesty and sense of humor is very relatable to every newbie to fitness, making working out alone in a room feel far more lively than with a regular peppy instructor. Her emphasis on having fun and prioritizing mental and physical health over body aesthetics is very refreshing, with "Wrong is Strong" being her signature phrase. Low impact modifications are also present in almost all her videos, making the workouts safe and approachable for beginners. Having simple, straightforward moves without the need to learn many steps or keeping up with the rhythm also makes her videos more accessible to those new to dancing or even fitness.
Dance along themed workouts from movie soundtracks and musicals
Emily's videos often feature music from popular artists, movie soundtracks and musicals. Using current songs and all time classics, there is an option for everyone in her catalogue. Themed videos with curated playlist are also available, ranging from fun party themed HIITs to throwback playlists, great if you struggle with decision fatigue with music. Dirty HIITs are also a big favorite, featuring songs with explicit lyrics and sexier moves than usual. If you want a party in your living room while working out, HIITs are the way to go.
The Pilates inspired videos are great if you want the Pilates experience while standing
Since last year, Emily has been releasing Pilates inspired videos. These all standing workouts include moves from contemporary Pilates and barre, such as lunges, squats and plies, with an emphasis on engaging the core for stability. With a follow along format, these workouts may not be the same as a regular mat Pilates class, but the fun music and standing core work makes it worth your time.
Get a great burn with minimal equipment while having fun with the light weights videos
Besides HIIT dance and Pilates, workouts with light weights and kickboxing workouts are available on the channel. Traditional strength training videos can also be found on the strength playlist, with a more functional approach to lifting. No matter the workout style, Emily's great sense of humor and effective instructions are always present to get you through the workout.
The video that got me into EMKFit
My fitness routine has constantly changed for the last three years, yet I've always stuck with EMKFit for my weekly fun dance session. I've thoroughly enjoy pretty much every single video of her catalogue, and on Mondays I try to tune in to her weekly update. Even if you're not a beginner anymore, her workouts can be just as intense as regular dance workouts if you keep up with Emily's pace.
Why I recommend EMKFit for beginners:
No need to learn full choreography, moves are easy to learn.
All standing workout routines with low impact modifications.
Built in rest between exercises and songs.
Huge video catalogue with something for everyone.
No emphasis on weight loss and body appearance, just fun and movement.
No equipment required for most workouts.
Medium length workouts (15 minutes to 25 minutes), can be combined for a longer workout. Single song workouts are also available.
Warm up is provided in almost every workout. Additional cool down videos are available.
Relatable instructor with fun teaching methodology.
Creative moves in the dance and Pilates workouts.
If you want to try for yourself, here is a link to her YouTube channel. A playlist to her entire HIIT dance catalogue can be found here, Pilates workouts here and strength workouts are listed here. And for weekly workout livestreams and exclusive videos, her paid Patreon membership is also available for those wanting more.
October was a hard month for me to keep consistent, I was busy and struggling with fatigue. Instead of following a fitness program, I decided to keep my routine mostly low impact to focus on having fun and moving my body. Even though I didn't have the energy to workout, finding easy workouts to improve my mood kept me active. Without further ado, here are some of my picks and new finds from this month.
Step Uhm began posting dance workouts on the platform just six months ago, but you wouldn't guess that from her engaging titles and song choices. With simple yet functional editing and follow along format, her choreography makes Kpop dancing easy for newbies while staying fun. Unlike most Kpop focused channels, this channel has longer videos and dance medleys from popular groups, definitely a must for fans of the genre.
Afrifitness is back on YouTube after a long hiatus, bringing new workouts with her signature teaching style. Her recent afrobeats infused walking workouts are a great middle ground between walking workouts and dance, mixing marching in place with African dance inspired moves. Getting your steps in can be monotonous, so these workouts are a fun way to keep active while having fun.
This fully guided sports themed workout is proof that everyone can be an athlete. With fun cardio movements inspired by all types of sport, proving that functional fitness can be entertaining too. If you've never played any sports: don't worry, exercises are accesible and easily modifiable for every need. Sydney's motivational talks are also present on this video, helping to encourage you through the entire routine.
Focusing on body recomposition, this six week program has a comprehensive approach to fitness, with strength workouts paired with Pilates inspired sessions and low impact cardio. If you want to try strength training with some variety, Hourglass is a perfect way to start your journey. I especially love Olivia's standing workouts for their accessibility if you struggle with spinal issues. The Hourglass program is still ongoing and can be found here.
Low impact cardio and strength training routines.
Clear editing with next exercise previewed on screen.
Sophie from Gains by Brains has been releasing her first free program on her YouTube channel. Consisting of one functional day, one lower body session, two ab sessions and one cardio session per week, this program is focused on helping reaching aesthetic and muscle building goals by body recomposition. Many sessions require no equipment, so it's a great way to stay consistent without needing weights. The ARC I program is still ongoing and can be found here.
Comprehensive approach to fitness with increasing difficulty.
Clear editing with next exercise previewed on screen.
Many no equipment workouts available, ideal for traveling.
Focus on strengthening the core with deep core exercises.
Upper Body and Core Workout with Weights by Marie Steffen
Marie's low impact workouts have quickly become one of my favorites. Only requiring a pair of light dumbbells and a mat, this workout can feel just as effective as a regular lifting day. Seamlessly integrating strength training with Pilates and yoga inspired moves, the core is working overtime in this seemingly simple routine.
Low impact, high intensity moves to test coordination and stability.
Clear editing with written cues and next exercise previewed on screen.
Minimal equipment.
Creative compound moves to engage the target areas.
If you want to challenge your core and stability in a non traditional way, this workout uses a yoga block and a Pilates ball to test your balance and force your core to activate. By creating an unstable foundation, dormant deep core muscles are activated to compensate, something that regular abs exercises won't achieve. The emphasis on mind body connection is important too, using these simple props to awaken the connection to your muscles.
Low impact workout.
Fully guided with vocal cues.
Minimal props easily replaced at home (block can be replaced by a thick book and the ball can be a small pillow or plushie)
Easily engage deep core without crunches.
Creative use of props.
Morning Mobility: Start your day right by Julia Reppel
These days I love to train mobility at the end of my workouts and Julia's sessions are some of favorites. This recent 20 minute routine is excellent to start the day and release all the stiffness from sleeping. Follow along soft yet precise movements to awaken the muscles and open up the hips and back, feel dynamic and renewed by the end of the video.
Our daily movement, from simply walking to laying down to sleep, is dependent on many factors. Joints, muscles, tendons, articulations and many other body parts are cogs in the mechanism of every day tasks that we call mobility. Mobility is essential not only for athletes, but for pretty much every person, allowing to perform all sorts of activities ranging from basic to very complex. Being able to move in a certain range of motion without pain is what mobility is about.
Maintaining muscle mass, bone density and healthy joints is vital to mobility. Issues like sedentarism, obesity, neurological disorders and other illnesses can reduce and even impair our natural mobility. Aging is also an important factor that can impact mobility, with drastic reductions in people over 65 due to age-related impairments like osteoporosis, lower energy efficiency and sarcopenia (loss of muscle mass). Inflammation related chronic illnesses like rheumatoid arthritis are also detrimental to joint and articulation health, therefore severely affecting overall mobility.
Though there are many external factors that can affect and reduce mobility, keeping ourselves active with adequate exercise that suits our needs is one of the best ways to minimize the natural loss of mobility due to sedentarism and aging. Repeatedly moving the joints in a determined range of motion or holding a certain position essentially is what mobility exercises are. The main difference between mobility and stretching is that the latter is based solely on elongating the muscles, while mobility is focused on joint range of motion and overall movement of the body. Muscle control is also a key factor in improving mobility, due to the important role they play in stability and movement. In summary, mobility exercises are made to protect and maintain every element in the body that's involved in the movement process.
Flexibility, stability, coordination and range of motion are the main pillars of mobility, therefore exercises which train these abilities can also be considered as mobility training. However, unless you're very active or an athlete, the majority of people do not meet the required daily exercise quota to upkeep mobility. Staying still in a sitting position for hours during work and other activities is also detrimental to mobility, making joints stiffer and muscles underactive. Therefore, performing exercises daily that help keeping the joints active is the way to keep their healthy function.
Mobility training can come in many forms, with practices like yoga, Pilates, calisthenics and functional exercises being some of the most adequate due to their varied patterns of movement. Complementing other forms of movement with additional mobility work is also excellent to maintain your overall fitness and avoiding injury. Most specialized mobility workouts use CARs (Controlled Articular Rotations), which involve strong and controlled exercises focusing on the rotation of the joint in all planes of movement. CARs also target the muscles, activating during the movement for stabilization and depth of motion. This method is low impact and easily modifiable, making it suitable to people of all ages and fitness levels.
Training mobility is not only important for your daily movement, but also can help to improve your exercise and sports performance. Having healthy joints and strong muscle engagement will improve your range of motion and makes recovery faster. So, if you're interested in complementing your training or just trying mobility workouts, here are a few great options on YouTube. For most of these workouts, the only equipment you'll need is a non slip mat and the occasional yoga block.
Julia's channel is one of the most popular channels specialized on mobility on YouTube for a reason. With a degree on sport sciences and a passion for many types of movement, Julia uses her scientific knowledge and experience as an athlete to create mobility workouts for all needs. Her concise editing, excellent programming and constant updates make her channel a must for everyone interested in mobility. The only downsize is that most of her workouts have no voice over, though on screen instructions are very clear and modifications are provided in every workout.
A hip mobility routine to open your hips in just ten minutes
EDR Fitness is another channel focused on mobility, run by trainer Michael from Canada. Fully guided mobility routines are available on the channel, no voiceover options are also there if that's your preference. With workouts for every occasion and fitness level, this channel also offers a few programs if you want to advance in your mobility journey. Weighted mobility routines are available if you want to take your training to a new level too. New videos are posted weekly so it's a great choice if you want lots of variety.
A creative routine with modifications for all levels
The Limber Coach is a channel focused on mobility and flexibility, with follow along workout routines aimed at everyone. With clever editing including the target muscles and on screen exercise previews, familiarizing with the moves is fairly simple. Most of their workouts are made to improve everyday movement, some targeted routines focusing on specific areas like the spine. Most routines have no voiceover, though some that are voice guided with simple instructions.
Shan is a aerialist and flexibility coach from Australia. Though her channel is fairly new and does not have as many videos as others on this list, her high quality content definitely stands out. With fully guided routines filmed in real time, her routines range from all levels to split and backbend prep. Her in depth breakdown of every move and cues are great if you're a beginner to mobility, or if you simply prefer not looking at the screen every few seconds.
Target your inner hip mobility with this full length routine
Alex Murphy is a Canadian physical therapist and mobility specialist. A passionate coach, Alex uses her channel to educate about mobility and post follow along workouts. In depth videos focusing on specific joints and mobility issues are some of her best content, carefully explaining the biomechanics of every move. Her follow along routines are filmed in real time and fully guided, with routines for all levels and even for specific needs like hip and shoulder flexibility.
Halloween is my favorite holiday of the year. I love costumes, horror movies and overall fun vibe of the season. Daily workouts are no exception, so I really look forward for all the themed workouts released during this month. Implementing spooky music, costumes and even monster inspired moves; these videos are a great way to keep consistent during October while having lots of fun. Without further ado, here are some of my favorite Halloween workouts on the platform.
Hot Girl Halloween: The Ultimate Halloween Dance Workout by And8Fitness
This fun workout to the beat of Halloween classics like Thriller and Monster Mash is a treat for all dance lovers. The intense choreography inspired by the iconic music videos will make you sweat while having fun. Other unconventional but spot on music choices like Everybody by the Backstreet Boys are also a nice addition. to the video.
This thrilling dance workout is a wonderful option for beginners and the entire family. Featuring classic Halloween hits like Ghostbusters and contemporary hits like Disturbia by Rihanna, this playlist is a nice mix for all age groups. The simple choreography is also easy to follow, making this video a good pick even if you're not much of a dancer.
With theatrical moves inspired by the music, this workout will definitely get you in a spooky mood while getting your steps in. Workout to modern hits by Olivia Rodrigo and Billie Eillish, a refreshing change from most Halloween playlists. But do not fret, a Thriller remix by Steve Aoki is also included at the end. The steps might not be too easy to follow, but it is a fun challenge for Halloween.
If you prefer to punch zombies instead of dancing with them, this workout is for you. With easy to follow boxing to the beat of classic 2000s bands, punching and kicking has never been cooler. And the best part? Every move is low impact but do not underestimate the intensity.
All levels.
No equipment required.
Low impact, high intensity moves.
Onscreen preview of next move.
No warm up and cool down included.
Military Halloween Workout-Intense Cardio by Tara's Body
This intense workout will make you feel like you can fight any monster or ghost around. Including intense bodyweight movements like bear crawls, jumping jacks and more; prepare to challenge your endurance with every move. Some kickboxing moves are present in the workout too, so feel free to channel your favorite warrior.
Just simple makeup, fitting music and on theme exercise names are enough to make this routine a great choice for spooky cardio lovers. Classic bodyweight exercises like squats and planks are very present, with added variety to spice things up. An excellent choice for a quick burner before trick or treating.
Intermediate to advanced.
Exercise mat required.
High impact, has modifications for harder exercises.
Pilates might not be the first thing that comes to mind when thinking of Halloween, but EMKFit somehow makes it work. This all standing routine mixes Pilates with bodyweight moves, with a follow along choreography to spooky songs. You might feel as wobbly as a zombie with all the balancing work, but it's a fun way to exercise during this season.
Beginner friendly.
No equipment required, optional ankle and wrists weights.
This beginner friendly long workout is a great way stay consistent during the holiday while getting your steps in. Paul uses light weights for a section of the workout to add resistance to the upper body, the energetic music and encouraging instructions will keep you engaged during the workout.
A zombie themed aerobic step workout is one of the funniest I've ever encountered. Shot with ghostly makeup at night with zombies in the background, this is by far the best themed video on this list. The actual workout is also great, with powerful moves mimicking zombies and mummies walking.
If you love roleplaying and monster movies, this workout is your best choice for Halloween day. With bodyweight moves inspired by classic monsters and more, this full body routine targets the entire body with effective moves with a spooky flair. Every move is low impact and doable for beginners, so don't be scared to try it.
This workout isn't too Halloween themed but you definitely should be afraid. With little rest and fast paced workout intervals, your heart rate will spike more than with any horror movie. Adding dumbbells adds an extra challenge, testing your endurance to the max with burpee variants and renegade rows.
The last month and the beginning days of October have been pretty rough for me, my sleep schedule has been terrible and my diet has been pretty irregular. As for my workout routine, I successfully trained a 5K and tried to keep up with Sydney Cummings' BOLD program but I felt very tired. I decided to just focus on mobility, an aspect of fitness I've always neglected, in hopes of deloading my body to feel better.
To be completely honest: I hate stretching. I'm extremely stiff and I tend to skip the stretches after my workouts, my mobility overall is okay but could be so much better. Determined to overcome my fear of stretching, I searched Julia Reppel's channel for beginner challenges and found a short challenge made in collaboration with Marie Steffen. Julia, a sport scientist and Marie, a personal trainer and former bodybuilder, are both from Germany and post follow along workout on their respective channels. Julia's channel is mostly focused on mobility and Marie's channel hosts Pilates, mobility and strength training workouts; both channels are pretty active and getting constant new videos. I found out about Julia's channel while searching cool down for runners, her concise videos and great credentials caught my eye and made me try more.
As for Marie, I tried a few of her Pilates videos before but they were too advanced for my level and had no vocal cues. Though I did enjoy her polished editing and graceful movements, her workouts are definitely too overcomplicated for those unfamiliar with Pilates. Now that I was more familiar with Pilates and in urgent need of deloading, I decided to give their collaboration a try.
The challenge can be found in both channels, I followed the playlist from Marie's channel. These videos were not created as a program, but I decided to follow them as such.
Challenge details:
Eight videos total, I did one every day.
I'd definitely label these videos as intermediate.
Videos range from 15 to 25 minutes in length.
No equipment required besides a non slip fitness mat.
Warm up and cool down are provided in every video.
No vocal cues are provided, some written cues are shown on screen.
Easier and harder modifications are provided for many exercises. All exercises are low impact.
Day 1: Full Body Mobility
Day 1 is a great start to the challenge. With circuits targeting the spine, hips and shoulders respectively, this workout is excellent to train your mobility with simple exercises. The transitions are easy to follow, easier modifications are shown by Julia if you're not too confident on your form. This session felt so doable and made my entire body feel less tight, so I decided to keep up with the challenge. This video is also fairly beginner friendly, so don't hesitate to try it even if you're a beginner to mobility.
Day 2: Pilates x Mobility
Day 2 introduces Pilates to the format and it's harder than it looks. By mixing classical and contemporary Pilates movements with mobility exercises, this workout will challenge your stability and core strength. Starting with a standing sequence and ending with the classical Pilates teaser, the flow is fairly challenging, especially during the bridges. Even though I'm familiarized with Pilates movements, I struggled to get the teaser at the end. Still, Julia provides easier modifications and is visibly struggling with some of the moves, so I felt reassured that this was actually a pretty tough flow.
Day 3: Full Body Mobility Animal x Primal
I was pretty intimidated by the intermediate/advanced on the title of this workout, but it ended up being my absolute favorite from the entire challenge. Consisting of animal flow inspired movements building upon each other and ending with a full sequence putting every move together, this workout flows perfectly. Each movement keeps your mind and body engaged and the final sequence is a challenging test. The unique moves are great to engage your full body, with my favorite being the ape inspired low squat. As in the previous video, Julia shows easier alternative to some of the harder moves.
Day 4: Daily Morning Mobility Routine
This 15 minute session helped me start my day in the best way. My body was stiff due to sitting on the computer for long, with exercises to decompress the hips and shoulders. These moves might seem simple, but they can certainly make a difference if you're mostly sedentary. As in other videos, Julia shows easier modifications for a few movements.
Day 5: Deep & Dynamic Stretch + Mobility
Day 5 was far harder than I expected from the title. I struggle with tight hamstrings, so the multiple cossack squats and lunge variations were a challenge for my hips. My depth and stability was not nearly as good as theirs, but I managed to keep up with the pigeon pose near the end. If you also struggle with tight hips and hamstrings, this video will surely be a challenge. Julia provides easier modifications again, although even the modifications might be hard enough to some of us.
Day 6: Pilates x Core
I wouldn't recommend this workout if you're not familiar with Pilates, Yoga or other mat based bodyweight practices. Yes, the workout challenges your core but your wrists and shoulders will be challenged with many bird dog and side plank variations. I didn't quite enjoy this workout as much as the others on the playlist, the repetitive moves didn't flow as well. This one has no modifications and seeing Julia struggle with some of the moves was refreshing.
Day 7: Full Mobility x Core
Unlike the previous day, Day 7 is more mobility based but still focuses on core exercises. This session has a lot of variety, with creative functional movements to engage the deep core. I'm not good at traditional core exercises, but these mobility moves do help to enhance my mind body connection. One of the final moves was a plow (basically rolling like a ball) with a hip extension and I felt so accomplished when I got it correctly. This video has no modifications and is for intermediates, so search for easier options if you're a beginner.
Day 8: Mobility Flow
The final workout of the challenge is a mobility routine consisting of five short flows. With complementary exercises building upon each other to create each sequence, every more will challenge your stability and coordination. Flow number 5, consisting of straddle variations, was the hardest for me yet I completed it without much trouble. Something I loved about this video is that the transitions between one exercise and the other were so seamless, making the entire workout feel dynamic and energizing. No modifications are provided on this video.
Bonus Day: Pilates x Mobility, Lower Body x Core
After finishing the playlist on Marie's channel, I noticed that Julia had her own playlist with one more video. This Pilates based workout is beginner friendly, combining mobility moves with the Pilates methodology of controlled exercises. This flow was great and overall far more dynamic than the Day 6 Pilates x Core workout, so I recommend substituting for this one if you're more of a beginner. As in other videos, Julia show easier modifications of the harder movements.
Challenge Pros:
Both trainers have excellent form.
Modifications are provided for harder exercises.
Creative moves and flows.
All low impact.
Warm up and cool down are included in every video.
Comprehensive approach to fitness including Pilates, mobility and functional training.
Movements are previewed on screen.
Excellent video quality and editing.
Great background music choices.
Challenge Cons:
No vocal cues. Written cues and previews are provided but transition times are very fast.
Most videos are not beginner friendly even if labeled as such.
Some exercises can be hard to follow.
Can be heavy on the wrists and shoulders at times.
Final thoughts:
Overall, I was pleasantly surprised by this short challenge. For the first time, mobility seemed like something doable and even enjoyable instead of a painful chore. As mentioned in the beginning, I did this challenge during a terribly busy week, it helped me unwind and made me look forward for each session. I felt challenged and learned quite a few moves I've never seen before; a welcome change from my usual routine. I combined these workouts with cardio and strength training, doing these before helped to prepare my body for exercise.
Nine days is not nearly enough to see noticeable changes, but I tried to focus more on my range of motion and stability. I also managed to engage my core more, to the point of noticing some soreness during the rest of the day. I'm trying to stretch my hamstrings more, seeing some slight improvement especially when doing Pilates.
After completing the challenge, I subscribed to both channels and been doing some of their individual workouts. Julia's workouts are short but excellent ways to train mobility; Marie's Pilates workouts are definitely tough but worth the challenge if you're experienced. Regardless of their different approach to fitness, both trainers provide excellent quality content with great form and variety.
The biggest struggle for most beginners at home is not doing simply doing workouts but staying consistent. Things can get boring even if you're following a great workout program, occasionally switching things up certainly helps with fitness ruts. With home workouts you're missing on the social aspect of fitness for the most part, so you need to get a little creative to entice yourself to movement.
Gamifying your current routine is a great way to both keep accountable and stay motivated. Recording your fitness achievements and challenging yourself with realistic goals are some of simpler ways to keep your mind engaged. An example of this would be setting a step goal per day or doing an specific exercise for a step amount of reps/time per day; recording your plank hold time for a week is a prime option. My own personal gamifying challenge is to take the stairs every time, choosing to stand or walk during your daily routine can be also a nice daily goal.
Pilates is a form of resistance training invented by German trainer Joseph Pilates during the early twentieth century. Originally created to help war prisoners with physical rehabilitation, the Pilates method is based upon principles of controlled natural movement and breath work. With an emphasis on balance and precision, Pilates is meant to be a full body practice with a focus on mind muscle connection. With these foundational principles, Joseph Pilates designed a series of equipment known as apparatus to help bedridden patients with their recovery; the well-known Pilates reformer and others used springs and straps for added resistance for the limbs. The Pilates method has been popularized around the world for decades for its proven benefits: improvement of balance and flexibility, better body awareness and increasing core strength. Like many other practices, Pilates has evolved over time to cater to newer trends and audiences, currently being extremely trendy online due to misleading content about its supposed aesthetic results.
One mistake I made at the beginning of my fitness journey was choosing random workouts, just picking randomly according how I felt during that particular day. While being consistent is important, following a structured routine can help to get balanced workouts and achieve better results. Overworking specific areas without rest can lead to muscle imbalance and eventually injury, therefore following a workout program with a balanced structure should be recommended for all beginners.
Most workout programs divide the body according to muscle groups: upper body (chest, shoulders, biceps and triceps), core and lower body (quadriceps, glutes, hips, hamstrings, calves). Exercises to target each muscle group are sequenced according to their specific agonist/antagonist role, then the routine is assigned to an specific day alternated with routines for other areas. Besides focusing on specific zones, full body routines are present in most workout programs, consisting of exercises targeting the full body and comprehensive training including specific muscle groups. Weekly programming usually consists of four to five active days, the remaining days being denoted as rest days for recovery. Regardless of programming, beginners should consider starting with two or three days a week in order to get acclimatized to the new routine.
Maintaining and building muscle mass is key to improving your overall fitness and health. Skeletal muscles are the tissue that allows voluntary movement of the body, permitting all sorts of motions and supporting the bone structure. Composed by fibers and connective tissue, muscles require movement and nourishment to prevent atrophy and upkeep their structure. Resistance training and strength training are the most effective types of exercise to reach muscle fatigue, which is crucial alongside proper nutrition for achieving muscle hypertrophy.
Resistance training and strength training both have the same goal of challenging the muscle; their primary difference being in that the latter requires using weights like dumbbells or barbells and is usually performed with the sole goal of increasing strength. On the other hand, resistance training is defined as any sort of motion in which muscle contraction is resisted by an outside element or force; this outside element can be the body's own weight, resistance bands, workouts machines like the pilates reformer or even sliders. Both types of training are effective for training and building muscle: strength training by using heavy weights and low repetitions and resistance training by pushing muscle to fatigue with more repetitions and frequency of the movement. The need for progressive overload; meaning the periodical increase of repetitions, weight used or frequency when performing specific exercises is also important for developing muscle no matter the form of movement used. In summary, resistance training and strength training play a vital role in improving muscle mass hence should be present in any ideal fitness routine alongside cardio.
Beginning from zero can be scary. The internet may provide infinite resources about fitness, yet there's so much contradicting information out there that you may feel defeated even before beginning your journey. Promises of instant results, outrageous weight loss claims and gorgeous influencers to lure your eyes are some of the first things you may be feed by the algorithm. Just like in many aspects of life, anything too good to be true is probably false, fitness results are not achievable overnight.
No matter your target goal (weight loss, improving endurance, building muscle), consistency and discipline is vital to every goal. For workout newbies, I recommend starting small. Adding fifteen minutes of workouts you enjoy five days a week is far more doable than doing a high impact bootcamp once a week with poor form, not only is safer for your body but also cultivates a healthy habit that you can build on to. A good first step is setting a consistency goal like moving your body at least twenty minutes a day, then you can start exploring workouts that might suit your likes.
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.
