Week Five
PREREQUISITE
LOOKING BACK, LOOKING AHEAD.
It’s time for a halfway point progress check!
We’re halfway through this program already! Now is the perfect time to look back and reflect, and look ahead and plan for the next few weeks.
Click below to download the looking back, looking ahead assignment. Fill out your responses, and share them with me once you’re finished!
Day One
FOCUS: BOOTCAMP - Run & Strength
WHAT YOU NEED: A mat or soft surface & medium dumbbells
LENGTH: 50 Minutes
notes from HAL: Head outside or hit the treadmill for a quick 20 minute guided run. Then, grab some dumbbells and join me on the mat for some strength circuits! Please make sure you complete a warmup and cool down on your own.
We’re jamming out to songs from the 2010s!
Day Two
FOCUS: Stability - Bodyweight
WHAT YOU NEED: a mat or soft surface
LENGTH: 50 Minutes
notes from HAL: STABILITY is one of the most (if not THE most) important fitness practices. Whether you have realized it or not, we have been building up our neuromuscular connection and stabilizer muscles throughout this program! This is a great workout to check back in with your stability and work on balance.
TIP: Keep the core super tight! It will help you balance :)
Day Three
FOCUS: Core & Running
WHAT YOU NEED: a mat or soft surface & (optional) medium weight
LENGTH: 45 Minutes
notes from HAL: The dynamic duo - core & running! In today’s core workout, you’ll have the option to use a medium dumbbell for some of the moves to level it up. After the abs are fired up, please make sure the rest of the body is loose before heading out for a festival fun run! This run is all about high vibe energy. Just listen to the music, follow along with my cues, and have fun with it!
Day Four
FOCUS: Strength Supersets
WHAT YOU NEED: medium-heavy weights
LENGTH: 45 minutes
notes from HAL: Supersets today fam! In supersets, we combine moves that work similar muscle groups (back to back) with little to no rest in between…. for a quick and effective burn! I recommend using medium weights for this workout, and leveling it up with a single heavy weight for a few moves if you’re feeling strong! Once you’re finished, make sure to stretch it out with the cool down video.
A few things to keep in mind during this workout:
keep the core engaged at all times (you’ll get an ab burnout too :))
go at your own pace (slow down if you need a break, speed up if you want more of a challenge)
focus on form - proper alignment and muscle engagement should be your priority!
use weight that feels challenging, but not so challenging that it compromises form
Day Five
FOCUS: Lower body and HIIT
WHAT YOU NEED: a mat or soft surface (and resistance band loop)
LENGTH: 45 Minutes
notes from HAL: A bodyweight burn with an optional band finisher! We’ll start on the mat with a lower body equipment-free workout. Then, we’ll crush a full body HIIT workout (I hope you’re ready to sweat)! Finally, we will finish with an Booty Band AMRAP to really burn out the lower body. Make sure you stretch out those legs afterwards!
BONUS Finisher:
Day Six
FOCUS: YOUR CHOICE!
WHAT YOU NEED: Varies
LENGTH: 60 Minutes
CHOOSE A LIVE ZOOM RECORDING
EXTRA CREDIT
LIFESTYLE
time to evaluate your habits & daily lifestyle choices.
HOW WE DO ONE THING IS HOW WE DO ALL THINGS
How do you start your day? Do you wake up on first alarm, or hit the snooze button more often than not? Do you check your phone first thing, or get up and make your bed?
How do you spend your free time? Do you scroll social and/or watch TV? Or do you use your extra time for exercise, cooking, reading, or writing?
If you’re someone who finds yourself tempted by taking the easy way out, cutting corners, or “half-assing” in different areas of life, you may need a momentum shift. How we do one thing is how we do all things… so if you start your day by snoozing the alarm, scrolling social, and relying on a donut and coffee to get your day going, it is likely that you won’t make the healthiest choices throughout the rest of your day.
Here’s some tips for shifting momentum and creating healthier habits throughout the day:
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〰️ start your day right (don’t hit snooze)
〰️ keep your space tidy (make your bed)
〰️ practice mindfulness & gratitude (do journaling/mindset work)
〰️ take actions based on purpose (not fear)
〰️ aim for greatness, not mediocracy
(complete tasks to the best of your ability, not just in a “good enough” fashion)
〰️ prioritize (rather than procrastinate)
〰️ spend your time wisely (do things that lift you higher/support your goals)
〰️ take accountability (this life is yours and only yours!)
START NOW: Think of ONE THING you can START doind first thing in the morning that will set you up for more success throughout the rest of the day (ex: eat a healthy breakfast, put my workout clothes on immediately, do 10 minutes of journaling).
