#movemorein4

[rachiexx]

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Hi everyone happy Saturday hope your all coping ok!! It’s the last day of the #movemorein4 challenge and today is some fun low impact cardio to physical by dua lipa I love this song and feel that it’s perfect for cardio and a perfect mood lifter which I think we need arm so if your working from home or self isolating and feel well enough to exercise then this is a great workout to do!! The moves are 1, alternating side lunges 2, alternating upper cuts 3, side kick 30 secs each side hold on to a wall if you feel unsteady 4, knee crunches 30 secs each side I hope you enjoy this workout and have enjoyed this 2 week challenge I hope it does get you to be more active even for just a few minutes!! Please let me know in the comments what kind of workout you would like to see next!! #cardio #dualipa #athomeworkout #workfromhome #selfisolation #funfitness #movement #weightlossmotivation #weightlosssupport https://www.instagram.com/p/B9tfCgwBvNp/?igshid=10916mat93iyg

[rachiexx]

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Hi everyone happy Friday I hope you are all well and coping ok with the situation atm today is day 13 the penultimate day of my #movemorein4 challenge and today is all about balance and calm which I think we all need arm some of these poses can be quite challenging to begin with so only go as far as your body tells you and make sure you have the support of a wall or sturdy chair near by if you need it!! Balance is tricky and it’s better some days than others so just be patient and understanding to what your body can do today!! Today’s poses are 1,chair pose 1 min hold 2, standing figure 4 stretch 30 secs each leg 3 eagle pose right leg over left and right arm over left 30 secs or as long as you can hold it switch to the left side for another 30 secs 4, dancers pose 30 secs each leg I hope you enjoy these poses they are meant to be challenging but you will feel better after as balancing pose are good for focus and calm which I think is essential atm!! 😁😁💝#balance #workfromhome #pilates #yogapractice #relaxation #friday #personaltraining https://www.instagram.com/p/B9rPVvphAnd/?igshid=wlxmzu8orsgp

[rachiexx]

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Hi everyone happy Thursday it’s day 12 of my 2 weeks #movemorein4 challenge and today it’s all about the lower body all 4 moves are on hands and knees so make sure you have some cushioning underneath if you knees are sensitive!! Today’s moves are 1, straight leg lifts 30 secs each leg 2, fire hydrants 30 secs each leg 3, pointed leg lift 30 secs each leg 4, cross but kicks 30 secs I did these moves to wasabi by little mix as I thought it went well with the movements and I love the song but you can do the moves to any song you like and think fits!! If you have any questions about toning up especially if you’ve lost weight and need to tone up or if you just want to know how to get more toned then please feel free to leave me a comment below!! Thanks and I hope you enjoy today’s workout!! 😁😁💝#legday #glutes #littlemix #wasabi #pilates #athomeworkouts #personaltrainer #personaltraining #fitnessmotivation https://www.instagram.com/p/B9oUeofBlNC/?igshid=xmqqbhamyyfm

[rachiexx]

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Hi everyone happy Wednesday it’s day 11 of the #movemorein4 challenge and today is standing abs!! To tone up your core and help improve posture and balance!! Today’s moves are 1,alternating sumo squat side crunch 1 min 2 knee to elbow crunch left and right 30 secs each side 3, straight leg crunch left and right 30 secs each side 4, the windmill alternating sides 1 min Please only do as much as your able to but feel free to give standing abs a try if you find being on the floor doing planks and crunches etc difficult these moves could be a great alternative for you!! #abs #standingabs #corestrength #balancetraining #lowerabsworkout #upperabs #movemore #athomeworkouts #personaltrainer https://www.instagram.com/p/B9lwKVZB075/?igshid=1rzet2uzivnfs

[rachiexx]

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Hi everyone happy Monday!! Its day 9 of the #movemorein4 challenge and today as was last Monday is all about mobility and getting your muscles nice and warm and feeling less tight here is a quick little sequence you can do on the floor at home if you have sensitive knees please place a blanket or cushion under them for extra support and please only go as far as your body allows you to in each movement to help prevent injury!! The more you do these moves the easier they become!! Here are today’s moves 1 shoulder rolls 30 secs forward,30 secs backwards 2, cat/cow 1 min breath in for cat breath out for cow 3 child’s pose to cobra 1 min breath in for cobra breath out for child’s pose 4 kneeling lung to half split 1 min I hope these moves help you to feel more mobile and flexible!! #mobilitytraining #flexibilitytraining #warmup #athomeworkouts #femalefitness #personaltraining https://www.instagram.com/p/B9gl1KphhG9/?igshid=1f6be5o7by2jf

[rachiexx]

Hi everyone happy Sunday and #internationalwomensday celebrating all those strong intelligent fantastic women throughout the world!! Today is day 8 of the #movemorein4 challenge today I’ve got a nice little cool down stretch for you for whenever your muscles are feeling a little tight and sore either after a workout or a long day when you need to relax The stretches are 1, triceps stretch left and right 30 secs on each side 2, arm across body stretch 30 secs left and right 3 hamstring stretch please make sure to give your support knee some cushioning if your knees are sensitive and only stretch the back of the hamstring as far as feel ok for you 4 figure 4 stretch also know as pigeon this can also be done lying on your back and pulling the knee that isn’t crossed over into your chest to give the same deep hip and upper glute stretch. I hope you find these stretches relaxing 😊#stretching #postworkout #restday #recoveryday #flexibilitytraining #personaltraining https://www.instagram.com/p/B9eZDRWh-EX/?igshid=vlnfnk80g8nj

[rachiexx]

Hi everyone happy Saturday it’s day 6 of my #movemorein4 challenge and today is low impact cardio!! 4 moves 4 minutes to get your heart rate up and you sweating a little bit without putting unnecessary pressure on the joints!! Today’s moves are 1,high knees 1min 2, butt kicks 1min 3,alternating lunges 1 min make sure to keep knee in line with heel 4 stepping jacks 1 min if you want to change this move to jumping jacks please feel free to do so!! Hope you enjoy!! If you would like a custom workout or one to one online personal training or Pilates session then please feel free to contact me and book via my website http://www.rachelvptandpilates.co.uk #cardioworkout #lowimpactworkout #totalbodyworkout #athomeworkout #femalefitnessmotivation #personaltraining #personaltrainers https://www.instagram.com/p/B9bzJNoBUHg/?igshid=nd7h18qk8stv

[rachiexx]

Hi everyone happy Friday!! And day5 of my #movemorein4 challenge today is all about improving your balance specifically single leg balances these can be tricky so I’ve tried to show both beginner and more advanced levels of the poses so that everyone can have a go Today’s poses are 1 standing split both beginner and advanced 2,warrior 3/1 legend aeroplane beginner and advanced 3,staft pose/straight leg forward balance beginner to advanced 4 tree pose beginner to advanced If you find any of these poses tricky please stick to the beginner variation until you feel comfortable enough to go on to the more advanced transition you can also hold on to a wall or chair if you’re feeling particularly unsteady there is no shame in using props!!! #balancing #corestrength #pilates #yogapractice #personaltraining #movemore https://www.instagram.com/p/B9ZOZKlhVR-/?igshid=wrh3ngla7fqa