10-Minute Lagree Fitness Core Workout You Can Do at Home

10-Minute Lagree Fitness Core Workout You Can Do At HomeI recently shot a workout with my girl Sarah for her YouTube channel, Sarah Fit, and wanted to share it here as well for anyone who isn’t a subscriber. I also have a question for you guys below so even if you’ve already seen the video, still scroll down!

10-Minute Lagree Fitness Core Workout You Can Do at Home

You’ll do each of the megaformer-inspired exercises for 60 seconds (just like in a Lagree Fitness class) and there are wrist breaks built in so that you’re not in a plank the entire time. You’ll need a pair of gliders, a dish towel, paper plates, or anything that will slide across the floor.

My favorite part of shooting this workout was getting to sit there talking while Sarah did all the hard work (LOL). Not because I’m lazy–it’s just so much easier to teach and explain exercises when I’m not also focusing on doing them. Sometimes I’ll finish shooting one of my workout videos, watch it back, and immediately think of a million cues and explanations I should have given. I loved being in full-on teacher mode here. 10-Minute Lagree Fitness Core Workout You Can Do At Home

WEARING | Lululemon stirrup leggings (old and not available on the Lulu site but I actually bought mine on Amazon!) // Fabletics tank (if you’re a Fabletics member, take advantage of their leggings sale–2 pairs for only $24!)

Question for You

Now that I’m starting to get the hang of this whole YouTube thing, I want to make workout videos for older workouts in the archives. I’ll still post a new one each week, but maybe every other Thursday I’ll also republish an old post (#TBT) with a new video to accompany it. This is a great way for new readers to find the best older content they missed, and also an opportunity for long-time readers to try a workout that they might have skipped because it was unclear how to do a move from pictures alone.

So my question for you is: What workout(s) from the archives would you like to see in video form? My kettlebells are still in storage from moving so unfortunately a remake of kb workouts won’t be happening any time soon. Everything else is fair game! Leave a comment below or if you’d rather not, tweet me (@nicoleperr), comment on my latest Instagram (@nicoleperr) or send a carrier pigeon. 😉

If you haven’t already, be sure to subscribe to me (and Sarah!) on YouTube.

Enjoy the rest of your Tuesday!

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Outfit detail links are affiliate. 

Rowing + Slider Circuit Workout

Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!It’s been forever since I’ve shared a rowing workout with you guys! Since I stopped teaching row classes, I honestly don’t row much anymore myself but I seriously should because it kicks my butt every time. The other week I was feeling an uncharacteristically powerful surge of self discipline after teaching my morning classes and decided I’d stay after at Btone to put myself through my own rowing+megaformer circuit. It’s a rare gift to have access to both machines in the same studio, but luckily for all you at home, the megaformer exercises I did can easily be done with sliders (or a dish towel or paper plates). 🙂 No video for this one since you go through the circuit as quickly as you can and that’ll be different for everyone, but I think the pictures are (hopefully!) self-explanatory.

My friends at Champion outfitted me for today’s post, and with these uncharacteristically high October temps in Boston, I was grateful for the shorts! Both the Marathon Printed Shorts and Short-Sleeve Women’s Tee are from Champion’s Vapor X-Temp line of products. The material dries faster to help you stay cool, wicks moisture and is super lightweight.

Rowing + Sliders Circuit

This workout is essentially broken up into three mini circuits. As far as rowing, the circuits get easier as you go (yay!).

  • Circuit 1 | 300m row sprint + 60 seconds bear slide triceps push ups x3
  • Circuit 2 | 200m row sprint + 60 seconds marching plank to pike x3
  • Circuit 3 | 100m row sprint + 60 seconds mountain climber push ups x3

Complete three rounds of one circuit before moving onto the next. Rest as needed between circuits. Your goal is to stay within a couple seconds of whatever time you hit on your first sprint of a circuit. For example, if your first 300-m sprint takes you 1:07, try to stay at about 1:10 or under for the next two. As you tire, it’s harder and harder to hit that low time, but do your best to stay close to it.

Because this is a sprint workout, make sure to warm up beforehand. Spend at least 5 minutes on the rower gradually increasing speed so that you’re not going into an all-out sprint cold.

I made the below chart for an older row workout and it’s good to refer to if you need a time to aim for with the sprints (just look at the bottom half). These are general times and as long as you’re pushing your hardest (while maintaining proper form!), that’s all that matters. For my competitive people, my fastest sprints for the distances we’ll be doing are a 58-second 300m sprint, a 38-second 200m sprint and a 17-second 100m sprint. For the record, that 17-sec one was like some sort of fluke because I’ve hit it once and once only haha.

Goal Times for Rowing Springs (100m - 600m)

If you’re new to rowing, I HIGHLY recommend watching this video on proper row form. There’s a common misconception that rowing is mostly an upper body exercise but the row stroke is actually about 60% legs (20% core and just 20% arms). If you don’t have that stroke down, it’s easy to strain your back, especially at all-out sprint speeds like this workout contains. Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!

Bear to Triceps Push Up | From plank position, bend yours knees, sliding them under your hips while maintaining tabletop spine. Slide them back out to plank and then do a triceps push up, keeping the elbows in tight to the sides of your body (think chaturanga in yoga). You can modify by doing the push up from your knees.

Marching Plank to Pike | Do one pike from your forearms (legs straight, heels lifted and pike the hips up into an upside down “v” shape) and then march up to a high plank one hand at a time and do a pike from straight arms. Continue this, leading with a different hand each time you march up and down.

Sliding Mountain Climber Push Ups | Do 6 sliding mountain climbers (3 to each side) and then perform one push up. If you need to modify the push up, low to your knees first. Since we did the triceps push up with the first exercise, have your hands wider on this exercise to more pointedly target the chest. Rowing Sprints + Slider Bodyweight Exercises Circuit -- great mix of cardio and strength training!

Outfit c/o Champion

Nothing like row sprints and some slider exercises to get a huge burn in minimal time! Try this triple circuit next time you’re at the gym. And for local readers, Btone actually offers a class that combines rowing and the megaformers (look for Tone & Row or Tandem Row on the schedule).

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This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.

12-Minute Full-Body Slider Workout (+Giveaway!)

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! I have a challenging workout for you guys today (my legs were quivering by the end!) and a giveaway to reward you for your efforts. 🙂 Daniel Glass water bottle giveaway - glass & bpa-free

I’ve teamed up with daniel glass on today’s post and one lucky winner will get one of their super cute glass water bottles. They come in a bunch of different fun colors and are BPA-free, which is so important. The colorful silicon sleeve that’s wrapped around the glass makes the bottle easy to grip during sweaty workouts.

So yes, there are lots of other BPA-free glass water bottles out there, but what got me excited to work with daniel glass is that the company donates 10% of its proceeds to ocean pollution clean-up charities. I love it when companies give back!

Enter to win. If you win you’ll get to pick out the water bottle color of your choice. You’ll notice they all have fun names–I had to go with Fuchsia AF because “AF” is my favorite unit of measurement. 😉 The below link will bring you to the entry page. You’ll just need to enter in an email address so that daniel glass can contact you (so to be clear, I’m not collecting your email address, DG is).

ENTER TO WIN 

The winner will be chosen October 31st.Daniel Glass water bottle giveaway - glass & bpa-free

Alright now that we’ve covered hydration, it’s time to get your game face on for today’s workout …

12-Minute Full-Body Slider Workout

Equipment I Used

  • Sliders (dish towel works for hardwood floors and paper plates work on carpet)

This workout flows one move right into the next–it’s short, but it is continuous work with the exception of a 30-second breather in the middle. Think of the sequence as being broken up into three progressions. With the progressions, we add in moves every 30 seconds, building up a combo, and then take away moves in a similar fashion. Writing out the description makes it sound confusing so I’d highly recommend just following along with the video or at least watching it before doing the workout on your own–everything will make much more sense! That being said, here’s the general flow:

  1. Lunge Slides –> Lunge Slides + Crunch –> Crunch
  2. Lunge –> Lunge + Swan Dive –> Lunge + Swan Dive + Single Leg Bear –> Swan Dive + Single Leg Bear –> Single Leg Bear
  3. Twisted Push Ups –> Twisted Push Ups + Thread the Needle Pike –> Thread the Needle Pike

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! Follow along with the video to get the whole flow of the sequence.

This workout is no joke–I was trembling getting through the second side. That being said, if you need to take more breaks, just pause the video occasionally. Listen to your body–remember there’s a difference between hurts so good and hurts. As with any workout, make sure to warm up beforehand.  12-Minute Full Body Slider Workout -- low impact but CHALLENGING!

WEARING | Movement Intuition Leggings by Free People c/o Shopbop // Nike Sports bra (old but this bra top is similar) // Adidas neo sneakers (also love these similar all-white sneakers from Nike)

Let me know how it goes if you try this workout! Were your legs burning as much as mine were?? And good luck to everyone entering the giveaway!

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This post was sponsored by daniel glass. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible. 🙂