CONTACT ME 

Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

VIDEO: Tone Your Entire Body With This Pilates Inspired Workout | No Equipment, At-Home Exercise Routine

November 7, 2017

Who's ready to SWEAT? Did you know you can actually do a form of Pilates right from your own home? That's right! This Pilates-inspired workout doesn't require any equipment so you can do it anywhere, any time.

 

Pilates is a form of exercise designed to improve strength, posture, flexibility, as well as increase mental awareness and connect the mind with the body during movement. Most Pilates workouts require the use of equipment like the reformer or the cadillac, but this full body, no-equipment workout takes a few standard movements of Pilates and modifies them in a way that allows you to do them from home.

 

I filmed this workout during my first visit to Pilates of Kansas City last weekend. I got to learn the basics of Pilates, get a rundown of the standard equipment they use in their classes, and even try out a few moves myself! Pilates focuses on the foundation of all movement and during a Pilates workout you REALLY utilize those smaller stabilizer muscles that you may not be used to targeting during your standard routine. I will have a full blog post up about the benefits associated with including Pilates in your weekly exercise schedule next week, but until then, I want to share about a SPECIAL OFFER at Pilates of Kansas City with you guys!

 

Pilates of Kansas City is offering 50% OFF a week of unlimited Core Fitness classes - including cycle, barre, TRX, AND yoga! Guys. This is HUGE. You can get a week of unlimited workouts for just $25 and they are a $50 value. All you have to do is:

1. Follow @pilatesofkansascity and @samanthabowers_ on Instagram

2. Go to www.pilatesofkansascity.com 

3. Go to Online Scheduler, select "unlimited | excludes pilates apparatus,"

4. Select "weekly unlimited ($50)," and use the code "SAM25" to get 50% off!

 

This is a THANKSGIVING WEEK SPECIAL so it is valid from 11/17/17 to 11/27/17. Time to work off that Thanksgiving dinner, right?! 

 

CLICK HERE to register! Send me a message and let me know what classes you are going to. I would love to come work out with you all! 

 

I have several fun events and promos coming up with Pilates of Kansas City, so be sure to check them out and stay tuned for updates. 

 

The workout below has four sections: legs and glutes, abs, arms, and a cardio BLAST to finish it off. I always like to end my workouts with a burst of cardio for an extra burn! I did this video a little different than I usually do and I actually talk you through the exercises. I am going to start doing more videos that are real-time so you can truly workout WITH ME and follow along for guidance as we go!

 

Check out the video below!

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

THE WORKOUT

Round 1: Warm Up

1. Jumping jacks

30 seconds 

2. Skater slides

30 seconds 

3. High knee skips

30 seconds 

4. Butt kicks 

30 seconds 

 

Round 2: Leaner Legs & Glutes 

1. Squat punches

30 seconds

2. Split lunge jumps

30 seconds

3. Front squat kicks

30 seconds

4. Pulse lunges

30 seconds

 

Round 3: Core Crunch

1. Standing bicycles

30 seconds

2. Alternating hip dips

30 seconds

3. Single leg v-ups 

8 reps on each side

4. Russian twists 

30 seconds

 

Round 4: Toned Arms

1. Plank ups 

8 reps on each side

2. Modified push ups 

10 reps

3. Tricep dips 

10 reps

4. Rolling T planks 

8 reps on each side

 

Round 5: Cardio BURST!

1. Mountain climbers

30 seconds

2. Half burpees 

10 reps

 

& REPEAT!

 

Don't forget to check out my Instagram account @samanthabowers_ for more workout videos, healthy recipes, and daily fitness tips! If you liked this video, please give it a thumbs up and SUBSCRIBE to my new YouTube channel. I am excited to start making more real-time workout videos to help you SWEAT ANYWHERE!

 

CLICK HERE to view: VIDEO: Tighten & Tone Stability Ball Workout | Full Body, At-Home Exercise Routine

 

WEARING THE "BAMBI" SET BY FABLETICS.

 

 

WEARING THE "BAMBI" SET BY FABLETICS.

 

 

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