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Body / Stretch & Flow

4 Weighted Bala Beam Exercises Anyone Can Try

October 12, 2021

Enjoy this fitness squiggle bar & a workout routine that anyone can try!

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Hi, I’m Julia ✨

Founder of The Mantra Co. and a true Libra. I am dedicated to empower you to reach your highest self. Here on the blog you'll find everything from how to's, horoscopes, and motivational mantras, to my favorite products and practices for a well-balanced lifestyle.

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On Instagram

Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠
⁠
If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠
⁠
👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!

Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠
⁠
If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠
⁠
👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

1 day ago

View on Instagram |

1/4

It's not "fake it til' you make it"; it's "believe in it until you see it." ⁠
⁠
You will surprise yourself with how amazing you really are by simply believing in YOU.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

2/4

There is a past version of you that is SO proud of how far you’ve come.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

3/4

♏ SCORPIO SEASON MANTRAS ♏⁠
⁠
⁠+ I am in the right place at the right time, doing the right thing.⁠
+ I am confident and strong as I set clear boundaries for my life.⁠
+ I am creating my dream life every single day.⁠
+ I choose to trust the process.⁠
+ My life is full of adventure and incredible experiences.⁠
+ I deserve everything I desire.⁠
⁠
💫 Repeat these affirmations in the mirror, in your morning meditation, throughout the day, or before bed.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

4/4

@themantraco

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Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠
⁠
If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠
⁠
👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!

Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠
⁠
If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠
⁠
👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

1 day ago

View on Instagram |

1/10

It's not "fake it til' you make it"; it's "believe in it until you see it." ⁠
⁠
You will surprise yourself with how amazing you really are by simply believing in YOU.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

2/10

There is a past version of you that is SO proud of how far you’ve come.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

3/10

♏ SCORPIO SEASON MANTRAS ♏⁠
⁠
⁠+ I am in the right place at the right time, doing the right thing.⁠
+ I am confident and strong as I set clear boundaries for my life.⁠
+ I am creating my dream life every single day.⁠
+ I choose to trust the process.⁠
+ My life is full of adventure and incredible experiences.⁠
+ I deserve everything I desire.⁠
⁠
💫 Repeat these affirmations in the mirror, in your morning meditation, throughout the day, or before bed.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

3 days ago

View on Instagram |

4/10

Just remember, that being discouraged and having hope are not mutually exclusive. Your feelings are valid and don't have to take away from you believing in yourself.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

4 days ago

View on Instagram |

5/10

How do you choose to live in the moment?⁠
⁠
How I live in the moment is by listening to my body and mind which are guided by my intuition.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

4 days ago

View on Instagram |

6/10

@yasminelzomor⁠ is giving us major fall vibes 🍁🍂⁠
⁠
p.s - just restocked on a bunch of sizes that's been sold out! shop now at shopthemantraco.com 💫⁠
⁠

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

5 days ago

View on Instagram |

7/10

Mindset is e v e r y t h i n g !

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

6 days ago

View on Instagram |

8/10

🌕 FULL MOON MANTRA 🌕⁠
⁠
A full moon appears to be completely illuminated by direct sunlight as the sun & the moon are directly opposite of each other, which can make for a challenging aspect of energy, but also a natural harmonic balance. This is the perfect period to let go of anything that no longer serves your higher purpose.⁠
⁠
💫 Repeat this affirmation throughout the day & in your full moon release ritual.⁠
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.⁠
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#fullmoon #moonmantras #fullmoonrituals #spiritguide #guidance #moon #mooncycles #zodiac #horoscope

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

6 days ago

View on Instagram |

9/10

Appreciate the purpose of the past; be thankful for the memories but live right here and right now to see the beauty of today.

themantraco

•

Finding a balance between challenging my body to the fullest and practicing simple movements for building endurance is what I am continuously working on. Following a user-friendly workout routine that fits seamlessly into my schedule has helped me find balance and stay mentally and physically fit.

I have mentioned the fitness accessory brand Bala previously and I am thrilled to introduce their newest addition, the Bala Beam which is a new tool that I have incorporated in my physical fitness journey. With every product they launch, they always keep functionality and style at the forefront, adding an aesthetic feel to workout gear. It has become a staple in my house; it is easy to store or take with me if I’m on the go (which happens a lot!). I do know my way around different gym equipment, and I can tell you practicality is everything, so this beam is definitely a good alternative to dumbbells.

Listening to what our body needs while getting creative with different moves will help stimulate the brain and make each session more enjoyable. The Bala beam is not only convenient but also a good way to increase stamina and balance for that extra push. Their new product design is structured to enhance your workouts and help you look good while doing it!

Bicep Curls: 4 sets of 15

Start by standing tall with your core tight and place your feet shoulder width apart. Grip the beam just outside of your hips and press your elbows tight to your sides. While keeping tension on your biceps, you will also curl the beam close to shoulder height and lower it back to starting position, then repeat.

Bent-Over Back Rows: 4 sets of 15

This exercise will be a slow and controlled movement to prevent any injury. Stand tall with feet placed shoulder-width apart, bend your knees, and lean forward from the waist. Make sure your back remains straight (limiting arches or spinal curves) and your neck is aligned with your spine. Grab the beam and place your hands a little further than shoulder-width apart. From here, let your arms hang and then proceed with rowing the beam up towards your chest and squeeze shoulders together, then repeat.

Squats: 4 sets of 15

A regular squat will actually work different parts of the body such as your quads, glutes, and hamstrings. So adding any weight on top of that will increase your strength and agility. Start by standing tall, roll your shoulders back, and push your hips back as you bend your knees. You want to keep your focus straight and chest upright while gripping the beam shoulder-width apart. With every or every other squat, lift the beam parallel to the floor. To help release muscle tension, exhale on each squat and inhale during each standing motion.

Lunges: 4 sets of 12-15

Start by standing up straight and align your body first before putting the beam behind your neck. Grip the beam to where you feel comfortable, step outward and put one leg bent out in front till it’s at a 90-degree angle. You can then lift the leg back into the starting position or bend the leg back then repeat.

Be sure that when practicing any aerobic or weighted fitness exercise that you continuously listen to your body and use your mind to make conscious decisions to create a positive fitness experience that helps your body including water, breathing techniques, and rest breaks.

7 days ago

View on Instagram |

10/10

@themantraco

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