While I’m certainly not a fitness professional, attending the Beginner’s Workshop, led by Shelly Knight, helped me take my home practice to the next level–> so here’s hoping I can share a bit of what I learned along the way!
Tip #1. The movements are smaller than you think.
Your muscles should be engaged the entire time during each interval–> so once you get to a point where you feel your muscles burning and quivering, try to keep yourself in that zone!
Think: “Up an inch, down an inch.”
And squeeze those muscles the whole time! In other words, instead the traditional strength-training moves where you “squeeze and release,” it should be “squeeze, and then squeeze harder.”
Tip #2. For the seat section, it helps to have a playground ball between your hamstring and calf muscles.
The first few times I tried following along with the Physique 57 DVDs, the seat section confused me the most. I wasn’t sure if I was positioned correctly to really work the back of my leg!
Tip #3. For an even greater challenge, place the ball between your thighs.
Again, this helps your muscles stay engaged the entire time! Plus, it adds an additional burn those inner and outer thigh muscles.
Keep the ball between your knees for a gentle challenge, and move it up higher between your thighs as you become more advanced.
You will most definitely feel the burn after trying this!
Tip #4. You should be shaking!
This workout pushes your muscles to fatigue during each interval–> which is when they begin to change! Yes, it’s a weird feeling, but do your best to stick with it!
Chase that shaking sensation, don’t shy away from it!
Tip #5. Keep your abs engaged, and be mindful of your posture, the whole time.
Your abs should be engaged throughout this entire workout. During the arm section, it’s helpful to keep your knees slightly bent and your pelvis “tucked” to engage your core muscles.
Tanya Becker will remind you to work on your posture during each movement, because it might just stick when you’re finished! Throughout the workout, it’s helpful to make sure your shoulders are aligned over your hips, and that your hips are aligned over your heels.
Tip #6. Keep your standing leg slightly bent.
Not only do you not want to risk locking your standing knee, but your standing leg also gets just as much of a workout– if not more than your “working” leg– while in a bent position.
Plus, it’s weight-bearing and bone-density-building!
I hope these tips help you with your at-home workouts!
What I especially love about the Physique 57 method, is that it’s nearly impossible to plateau! As you get stronger, you simply get better at each movement–> which in turn, challenges your muscles even further!
I have found that it doesn’t necessarily get easier as I get more experienced, but my endurance has definitely improved (I need to take less breaks during the sets!) and I can already see subtle changes in my muscles!
Reader Feedback: For those of you partaking in the Physique 57 Challenge, how is it going so far? Have you been shaking? Seen any results yet?