Week Four

Written By Halle Uveges
image.jpg

WALK IT OUT.

WALKING is one of the best things you can do for your body! Benefits of walking include:

  • a MOOD BOOST & mental clarity

  • a more “leisurely” calorie burn

  • reduced risk of heart disease and stroke

  • improved management of conditions such as hypertension, high cholesterol, joint and muscular pain or stiffness, and diabetes

  • stronger bones and improved balance

  • increased muscle strength and endurance

 

I BELIVE THAT WALKING IS A CRUCIAL PART OF A HEALTHY & FIT LIFESTYLE.

This week, I’d like you to prioritize walking. Aim for a minimum of 30 minutes per day of walking, or shoot for 10k steps if you have an activity tracker!

 
 

Day One

FOCUS: Full Body Strength & HIIT
WHAT YOU NEED: A mat or soft surface & medium dumbbells
LENGTH: 40 Minutes

notes from HAL: This workout is a full body burn! You SHOULD feel challenged.

A few things to keep in mind during this workout:

  1. keep the core engaged at all times (you’ll get an ab burnout too :))

  2. go at your own pace (slow down if you need a break, speed up if you want more of a challenge)

  3. focus on form - proper alignment and muscle engagement should be your priority!

  4. use weight that feels challenging, but not so challenging that it compromises form

 
 
Grab a set of weights (5-12lbs). We are working the full body through 3 fun circuits. Heart rate will climb, and muscles will be burning!
 
 
 
 
 

Day Two

FOCUS: Core & HIIT Run
WHAT YOU NEED: a mat or soft surface
LENGTH: 50 Minutes

notes from HAL: Today we will be firing up the core before heading out for a run! We’ll start with some core activation, toning, and cardio. After you’re nice and warm, I’ll guide you through a HIIT Run! This run is all about high intensity intervals… so make sure you’re pushing HARD on my cues and feel free to milk the recovery time!

 
 
We'll be firing up the abs in this core workout - starting with activation, and then hitting some cardio and toning moves! No equipment needed.
 
 
 
 

Day Three

FOCUS: Band Burn
WHAT YOU NEED: medium-heavy resistance band loop
LENGTH: 45 Minutes

notes from HAL: A full body sweat and burn…without a ton of jumping around! This lower impact workout uses a medium to heavy resistance band loop to challenge your muscles in new ways. Keep tension on the band and press against to create resistance and get the most out of this workout!

 
 
 
We have three supersets to go through today! We'll start with an upper-body circuit (no equipment) and then grab a resistance band for a lower-body circuit and full-body circuit. This workout doesn't have a ton of jumping around, but I promise you'll be feeling the burn!

Day Four

FOCUS: Lower Body Strength & HIIT
WHAT YOU NEED: light-medium weights (optional)
LENGTH: 45 minutes

notes from HAL: Sorry boys, we don’t skip leg day around here. Our glutes are some of the biggest muscles in our body. By working them hard and building up strength, we are blasting hella calories and creating a solid support system for our body! Today we will be starting with a quick lower body burn to get the glutes FIRED UP. After getting them nice and activated, we will head into a lower body HIIT workout. This will be a huge challenge for the legs and booty, but I know you’re up for it! PLEASE make sure to stretch out the lower body after these videos!

Get your legs and glutes fired up in just 20 minutes! This workout can be done with light weights, or with no equipment at all.
No equipment is needed for this lower body blast! We'll burn out the legs & glutes in two killer cardio & toning circuits.

Day Five

FOCUS: Arms & Abs Strength
WHAT YOU NEED: medium weights & a mat or soft surface
LENGTH: 40-55 Minutes

notes from HAL: I thought it would be a good idea to give our legs a break after yesterday’s workout! Today we are focusing on the core and upper body. We’ll be moving through some functional strength supersets in this workout. Warmup is included!

Arms and abs burn! These functional supersets will focus on strength and stability throughout the upper body & core. You'll need a set of medium weights (5-15lbs). Warmup included!

BONUS Finishers:

No equipment is needed for this super quick cardio burst! The moves: 7 jumping jacks, 7 squat jumps, 7 skaters (14 total), 7 pushups, 7 mountain climbers (14 total). REPEAT for as many rounds as possible in 7 minutes!
A short routine that can be done pre or post workout!
 
 

Day Six

FOCUS: YOUR CHOICE!
WHAT YOU NEED: Varies
LENGTH: 60 Minutes

LIVE ZOOM RECORDING OR ANOTHER RUN!

 
 

EXTRA CREDIT

NUTRITION

 
 
 

PORTION SIZING

A crucial part of fueling your body properly is understanding portion sizes! In the video below, I’ll show you how to easily measure out portions using your hand. :) After watching the video, download the hand size portion guide below!

 
 
A super simple way to master portion sizes using your own hand.
 
 

RECIPE OF THE WEEK

8.png

MINDSET

GRAB YOUR JOURNAL

Spend about ten minutes journaling about your responses to the following questions:

  1. Are you living to your full potential? Why or why not?

  2. What would you do if you couldn’t fail?

 
Halle Uveges
Previous

Week Three
Next

Week Five