One Step to Wellness

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One Step to Wellness Communicating with others regarding health and wellness.

01/01/2023

Getting ready to see Big Wigs. Excited!

My beautiful grandfaughter, Amelia Frances Havlin!
03/10/2021

My beautiful grandfaughter, Amelia Frances Havlin!

27/09/2021

You will need a step and weights this morning.

24/09/2021

VERY BUSY TODAY. HERE IS YOUR WORKOUT.

Circuit 1 - 15,15,15 squats with 1 heavy weight goblet style
15 front shoulder raises with 2 dumbbells; 25 crunches (on ball or floor)

Circuit 2 - 15 front lunges to curtsy with 1 heavy wt (see above);
15 pushups or 15 chest flyes with 2 dumbbells; 25 bicycle crunches.

Circuit 3 - Side step with tube with handles (8 steps side in squat position; 8 squats in place) 4 x each direction; 15 tricep dips or overhead press with 1 heavy weight; 1 minute rocking plank.

Circuit 4 - Hip thrusts on ball with 2 dumbbells in groin (feet on ball and lift) Feet on floor if no ball. one arm rows with heavy dumbbell 15 each side. 15 superman with 5 ct hold. Squeeze abs!

Have fun.

19/09/2021

I'm back! See you at 7 in the morning.

17/09/2021

I'm sorry to bag on you again this morning. It has been crazy. Here is your workout:

Warmup - make sure you incorporate some arm circles.

Each group twice through - SUPERSET THEM!

CHEST: 15 chest press; 15 chest flyes; 5 pushups
BACK: 15 one arm rows; 15 rear delt flyes
BICEPS: 15 alt curls; 15 regular hammer curls
TRICEPS: 15 overhead extensions; 15 alt kickbacks; 5 dips
SHOULDERS: 15 front to military press; alternate 8 lateral raise and front raise
CORE: 15 deadbug with weight; 15 bicycle crunch each side; 45 second plank

13/09/2021

OR YOU COULD REPEAT FRIDAY'S TOTAL BODY CLASS!

13/09/2021

Good morning. I have an early start this am, so no live, but I wanted to give you a workout.

Warmup:
1 min jacks
1 min soldier kicks
1 min jump rope
1 min march in place

All exercises - 3 sets of 10 reps:

Side step out lunge (alternate sides)1 heavy weight
Bulgarian split squats (one side, then other)weights optional
Walking lunges with weights at sides
Plie squats - 10 FROM, 10 Pulse, 10 count hold
One legged hip lifts (weight optional)

Abs: (again 3x through)

25 crunches
15 bicycle crunches (that's each side)
10 prone birddogs (ops. arm and leg lift) each side

Cool down stretch.

HAVE FUN!

23/08/2021

Sorry guys. Running really late this am. I will record a class but it won't be until at least 8 central. Sorry about this.

02/08/2021

Sorry, but I was busy working! Hold on and I'll be right on.

30/07/2021

Here is your upper body workout for this morning, 7/30/2021.

Warm up 5 minutes - marching, jogging, knee lifts, jacks.
Repeat twice or three times through.

Push ups x 15
Plank rock x 15
One arm row x 15 each side
Seated froggers (on end of bench or chair - feet in and out)
Decline chest press (if you don't have an incline bench, lie on floor and go into a bridge). x 15
Bicycle crunches x 15
Standing rear delt flyes x 15
Alternating standing knee lifts ops. knee to elbow x 15 each side
Kneeling - alternating between hammer curls, bicep curls - x 10 each
Sissy squats focussing on abs x 15
Tricep dips or overhead tricep press (depending on wrist strength) x 15
Supine alternate leg raise and lower
Seated - alternating between front shoulder press and overhead press x 15
Bird dog x 15
Cool down and stretch. HAVE FUN!

07/07/2021

I'LL BE RIGHT HERE IN A FEW! HANG ON.

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