a week with HAL
because we all love free samples.
What to expect:
My fitness programs are all about YOU. Yep, you. I create a variety of fun, dynamic, effective workouts that can be done anywhere, anytime it’s convenient for you. The workouts are all right here ready for you - there’s no guesswork, travel, or scheduling involved. The only part that’s on you? Committing & showing up. But with support and accountability from ME (your coach) and a HAL community of members, showing up and crushing your workouts each day not only becomes easy, it becomes fun.
During this week, I encourage you to approach each workout with an open mind and a hungry attitude. What do you have to lose? (nothing, this is free LOL).
I’m providing you with six workouts this week - plus one bonus run for those of you who want more or weren’t able to complete any of the equipment workouts.
It is important to remember - these are YOUR workouts. Sure, I’m leading the way, but these are meant to be suitable for YOU. So please modify or level up as needed, go at your own pace, and recover as needed.
LET’S DO THIS THING.
Day One
Core Activation
The core is made up of so much more than just those "six-pack abs". The core is actually the origin of ALL MOVEMENT and where the center of gravity for the body is located. If the core is unstable during movement, it does not allow optimal stabilization, force reduction, force production, and transference to occur throughout the body.
In this workout, I’ll teach you how to activate the core. We’ll burn it out with some abdominal strength moves and a quick cardio core burst! No equipment needed.
Day Two
All about that booty.
In HAL workouts, we primarily focus on the glutes and hamstrings (back of the leg) when working lower body. Who wants giant quads?? Not me!
In today’s workout, I’ll be teaching you how to tap into the glutes and use them for lower body exercises. They are some of our biggest muscles - so it is important to make sure they are strong! Do your best to listen to my cues and focus on form.
Day Three
Guided RUN
HAL RUN TIPS:
make sure your phone browser is in safari (not chrome) while listening to audio
I recommend putting your phone on do not disturb mode (so you’re not interrupted)
use my run cues to match your level. I’ll call out cues like jog, light run (6 out of 10 effort), moderate run (7 out of 10 effort), hard run (8 out of 10 effort), and sprints (10 out of 10 max effort).
make sure to warmup and cool down appropriately before and after running.
&
OPTIONAL: Upper Body AMRAP Finisher
I promise you'll be feeling those arms in just 10 minutes! You'll need a set of medium/heavy weights (8-15lbs) but you can also use as light as 5lbs. We'll do as many rounds as possible - flowing through 6 moves - 7 reps of each!
Day Four
Bodyweight Sculpt
I absolutely love using music to add rhythm & fun to workouts.
My sculpt workouts typically flow with the beat of the music, so listen to my cues are do your best to keep moving!
Please make sure you are adequately warmed up before hitting this workout. I recommend pairing this with a nice brisk walk or light jog.
Need a quick stretch? I gotchu!
Day Five
BAND CAMP
[or weighted sculpt]
I love resistance bands - they are versatile, fun, easy to travel with, and can help us get a killer burn!
Don’t have bands? No worries! I’ve provided a second workout option below - feel free to pick just one, or if you’re feeling crazy, go for both.
Please make sure you warm up and cool down!
Day Six
Abs & HIIT
My signature combo!
Today we are firing up the core before crushing a killer HIIT workout! This one will be a big challenge, so please make sure you modify as needed, and go at your own pace!
BONUS RUN:
#TISTHESEASON
CONGRATS
On completing your first week of HAL workouts.
you are a badass.
TEXT ME @ 440-669-0203 and let me know how the week went! I can’t wait to hear about it!
Want More?
These videos are only a small sampling of my fitness library.
GET EIGHT MORE WEEKS LIKE THIS [AND MORE]
My new programs, HAL21 launch this January, with two plan options to give you structure & strength in the new year.
I’m giving all of YOU first dibs + a special discount. Because YOU are the kind of clients I want to work with - people who are willing to try new things, show up, lean in, and work hard.
For all the details, fill out this form.