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 [& sculpt]
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.
I focus A LOT on abdominal and core work, especially in work out warm-ups! A strong core is the foundation for a strong body. In this first workout, we’ll fire up the abs and crush a few core-focused cardio moves!
want more?
For all you high achievers, I’ve included a supplemental workout - a SCULPT with light weights. I recommend using between 5-8lb dumbbells for this one! In sculpt workouts, we move quickly - flowing with the music - one move right into the next. So make sure you are listening to my cues, and just keep moving!
Day Two
Guided Run [& upper body finisher]
Hate running? You won’t for long… give my guided runs a shot.
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 such as: 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
&
A quick supplemental upper body burn for those of you who want more! I recommend using anything from 8-15lb dumbbells.
Day Three
Strength & Cardio
My favorite workouts combine strength & cardio for maximum sweat & burn.
This full body workout will leave your muscles burning, and heart rate high! If you are fitness novice, I recommend starting with lighter weights (5-8lbs) and leveling up to medium weights (10lbs+) only if you are confident that you can maintain proper form! If you are advanced, feel free to use up to 15lbs.
Grab a set of weights (5-12lbs, 15 max). We are working the full body through 3 fun circuits. Heart rate will climb, and muscles will be burning!
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, and oftentimes, your own body weight provides plenty of resistance!
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
I love resistance bands - they are versatile, fun, easy to travel with, and can help us get a killer burn!
I’ve provided TWO band workout options 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
Ah, a HAL signature combo - abs and HIIT.
We’ll start today’s workout with a core workout, and follow up with one of my signature bodyweight HIIT with HAL workouts!Get ready to sweat!
BONUS RUN!
#TISTHESEASON
CONGRATS
ON COMPLETING YOUR FIRST WEEK OF HAL WORKOUTS
you are a badass.
TEXT ME @ 440-669-0203 or DM me 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, click here.