Here at Fabletics, we’re all about empowering and encouraging women to be the best version of themselves. That’s just one reason why we created The Fabletics Squad—to show that fitness can be accessible (and super fun) for every type of woman, regardless of size, shape, age or ability. For the Squad, I created a routine that included some classic moves that can be easily adapted for people of different abilities. Remember, everyone started at the beginning (myself included), so take things at your own pace, learn as you go, keep setting realistic goals for yourself and have a ton of fun!
It’s so important to loosen up your muscles before you begin to engage them. It may seem tempting to skip it, especially when you’re trying to squeeze a routine into your busy schedule, but even 10 minutes will make all the difference, I promise.
Lower your body to the ground so that your hands are about shoulder-width apart, and your toes are tucked under, touching the floor. Bring your body to the ground, focusing on using your arm strength and keeping your core tight. Once your chest touches the floor, push your body back up. If you’re a beginner, I recommend modifying the move by starting on your knees, so your body doesn’t have to bare as much weight. For a more advanced move, try adding a clap (or hi-five with a partner) once you’ve pushed all the way up.
Beginners who are new to the gym should first try doing pull-ups with the help of an assistance band. Hook it onto the pull-up bar, grab onto the bar with your palms facing forward and let your body hang. Pull your body up, so that your chin reaches above the bar, then bring your body back down slowly (but don’t go back into a full hang) and repeat. Remember to keep each up-and-down movement very steady and focused.
4. Single Arm Kettle Bell Swings
Kettle bells are one of my favorite tools to use because they’re so fun (and so effective). Get ready to work your hamstrings, calves and glutes with this routine. Grab a lower weight kettle bell with both hands and place it in between your legs. Push your butt out and bend your knees to get into the starting position. Make sure you have a flat back and are gazing straight ahead. Now, swing the kettle bell back in between your legs. Let the force of the movement bring your kettle bell back up in front of you. Repeat.
Start from standing position and bring one leg forward, bending the knee at 90 degrees, and dipping your body low to the ground. Make sure your knee doesn’t go over your foot. Then, stand up and repeat on the other leg.
Lie back on a mat with your legs bent and arms behind your head. Use your upper body to sit up, ensuring you get your shoulders off the ground. Lower back down and repeat. Modify your leg position—legs straight, bent, up in the air—to mix things up!
Planks are my go-to because they work the entire body at once. Bring your body down to the floor, as if you were going to do a push-up. Bend your elbows, so that your body weight is resting on them, not your hands. Tuck your toes under and make sure your body is aligned in a straight line, sucking your core in towards your spine. Hold for a minute (or longer if you’re up for a challenge). For a more challenging move, try a side plank by laying on one side of your body, keeping your feet stacked on top of one another and your arm bent directly below. Raise your hips until your body forms a straight line from your head to feet. Hold and switch sides.
Start by standing hip-width apart with your arms at your side. Lower your body into a squat position with your hands flat on the ground in front of you. Bring both legs backwards as if you were about to do a push-up. Jump both legs back in, stand up straight and jump. To make this move more advanced, throw in a push-up once you bring both legs back.
9. The Final Stretch
Cap off your sequence with a deep stretch, targeting every muscle or sore spot. Put on some relaxing meditative music or enjoy a few minutes of silence as you rejuvenate your body.