Week Eight
In our workouts, when we reach our final round of a circuit or workout, I often call out “LAST ROUND BEST ROUND”
Well…
LAST WEEK, BEST WEEK.
HEY FAM! Are you ready to crush the FINAL week of HAL21?
You have come SO far over the past two months, and I am confident that your strength & endurance have reached new heights. You should be extremely proud of your achievements thus far - committing to [and sticking to] a challenging fitness program for eight weeks is a huge win.
Now, you may be wondering; what’s next? You didn’t come this far only to be left wondering where to go or what to do next. Your journey doesn’t end here. In fact, it has only just begun. You have officially built a solid foundation. The bones are good. Now, it’s time to keep on building yourself up.
Completion of a HAL foundational program (HAL21) unlocks access to an affordable, flexible way to keep working out together: Wave X.
Wave X is a monthly subscription that would give you complete & total access to my entire library of workouts. That’s right - you can revisit all your favs, and explore SO many more! Priced at just $39/month, you are saving over 80% compared to what you paid for in a month of HAL21.
More on this soon. But for now, GO CRUSH THIS WEEK!
Day One
FOCUS: Full Body Strength & Cardio
WHAT YOU NEED: a mat or soft surface & medium weights
LENGTH: 55 Minutes
notes from HAL: I KNOW YOU’RE READY FOR IT. Strength supersets and 100 BURPEE CHALLENGE!!! Don’t worry, we won’t be doing the burpees all at once. You’re ready, you’re able. Lets fucking do this.
You'll need a set of medium dumbbells for this bada$$ workout. We'll complete 3 different strength supersets, and add a set of burpees after each round! By the end of the workout, you'll have completed 100 burpees!
Day Two
FOCUS: Cardio - Running
WHAT YOU NEED: a mat or soft surface & medium-heavy weights
LENGTH: 45-60 Minutes
notes from HAL: Let’s RUN! Team, I hope you feel more confident in your running. Think back to your very first run - how far have you come since then? Today we will begin with a quick ten minute warmup. Then, we will follow it up with another high vibe guide run! Complete your workout by simply stretching or by hitting a quick optional finisher below.
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optional bonus finisher(s):
For this quick workout, you'll need two sliders ( or dish towels for hardword / paper plates for carpet) and a dish towel for pull apart with the arms!
Grab a slider (or paper plate on carpet, dish towel on hardwood). This AMRAP is great for travel or to pair with another workout. We'll flow through 6 reps of 6 moves - focusing on one leg at a time!
Day Three
FOCUS: Full Body Strength & Stability
WHAT YOU NEED: medium weights
LENGTH: 50 minutes
notes from HAL: Strength x stability = the dynamic duo we didn’t know we needed. This workout will challenge both your muscles AND your mind! There is some balance challenge in this workout - so make sure you are FOCUSED (eliminate distractions) and ENGAGING through the core.
You'll need a set of medium dumbbells for this balance-challenging strength workout! We'll be incorporating some stability with our exercises today - to strengthen both our muscles AND our mind-body connection. We'll start with some active stretching and two short bodyweight stability circuits to warm up and activate the core. Then we will grab our weights and go through two challenging supersets. Finally, we will finish with a quick little Tabata HIIT circuit!
Day Four
FOCUS: Core & Bodyweight HIIT
WHAT YOU NEED: a mat or soft surface
LENGTH: 45-60 Minutes
notes from HAL: We’re kicking off today’s workout with an ab blast! You know the drill. Please warm up the full body before you head into the second video. We’re doing 30 minutes of bodyweight HIIT. Yep, you read that right. You may hate me now, but you’ll thank me later (I hope)! Embrace the sweat fam!
We'll start this one off in a standing position, and then hit the mat! No equipment needed.
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Get ready to sweat! This 30 minute HIIT has 3 killer bodyweight cardio circuits. Each circuit has 3 moves, and will be done 3 times!
You prob need this…
Day Five
FOCUS: Dumbbell Strength & Cardio
WHAT YOU NEED: a mat or soft surface & medium weights
LENGTH: 50 Minutes
notes from HAL: FULL BODY CHALLENGE! Fam - while you are crushing this workout, I want you to think about HOW FAR you have come in this program. Imagine completing a workout like this eight weeks ago! Grab your medium weights, a towel, and some water, and let’s crush it!
For my advanced, well-seasoned members... this one's a burner! We have FOUR circuits today. Each circuit has five moves, and we'll complete each circuit twice (round 1: 40 on 20 off, round 2: 30 on 5 off). You'll need a set of medium weights (8-15lbs). Get ready to sweat!
Day Six
FOCUS: YOUR CHOICE!
WHAT YOU NEED: Varies
LENGTH: Up to 60 Minutes
CHOOSE A LIVE ZOOM RECORDING
OR hit another run!
YOU MADE IT.
You have SO much to be proud of. Let this accomplishment soak in.
How have you changed over the past eight weeks? Journal about it. Maybe check in with some progress pics if you took them. But most importantly, take note of how you FEEL. Do you feel more energized, strong, or maybe even lean? I hope so :)
Fam, as your coach I am so PROUD of and grateful for all of you. Thank you for believing in me, and allowing me the opportunity to coach you. I hope our journey can continue - there is still so much to accomplish together!
CONGRATS
I’M A PROUD COACH.
Please fill out the survey below
This will give you an opportunity to reflect on your progress as well as share CRUCIAL feedback about the program with me!
