Week One
welcome,
brave souls
Let’s dive in, shall we?
Below you’ll find your first week of workouts! I’ve laid them out day by day, and outlined each day’s focus area, equipment needs, and length of workout.
Feel free to do the workouts (“days”) in the order I’ve provided, or do them in any order you’d like. I will always leave one day for rest!
These workouts are suitable for a variety of levels. That being said, please modify or level up as needed. These are YOUR workouts - I’m just here leading the way!
Day One
FOCUS: Core - Activation & Toning
WHAT YOU NEED: A mat or soft surface
LENGTH: 30 Minutes
notes from HAL: 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. If you crush my core workouts and work hard to keep the core engaged in all workouts, you’ll have abs like never before.
Day Two
FOCUS: Lower Body - Proper Form & Toning
WHAT YOU NEED: A mat or soft surface
LENGTH: 40 Minutes
notes from HAL: 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
FOCUS: Core & Running
WHAT YOU NEED: A mat or soft surface
LENGTH: 40 Minutes
notes from HAL: I LOVE kicking off workouts with a nice ab burn. Today we will start with an ab blast (you’ll see a lot of these) to get the core fired up. Then, we will head out for a 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.
Day Four
FOCUS: Band Camp - Upper & Lower Body
WHAT YOU NEED: Resistance band loop(s)
LENGTH: 40 Minutes
notes from HAL: Resistance band loops - versatile, cheap, easy to travel with. I love em. I hope you will too! We’ll be focusing on buns and guns today. I recommend having a few resistance band options on hand (I usually like to use a heavier band for lower body) but if you only have one, that’s fine too. Remember to keep your core and glutes engaged and focus on proper form!
Day Five
FOCUS: Intro to Dumbbell Circuits
WHAT YOU NEED: Medium Weights
LENGTH: 45 Minutes
notes from HAL: My favorite workouts combine strength & cardio for maximum sweat & burn. These full body workouts will leave your muscles burning, and heart rate high! In this first Dumbbell HIIT with HAL video, I take a little extra time to demo and explain moves. Proper form and safety is my first priority, so focus on proper positioning of your body and start with a medium set of weights.
If you feel good and are confident that you can maintain proper form, feel free to level it up with heavier weights (but no heavier than 15lbs). This workout does not include a cool down, so make sure to stretch it out post-workout.
Day Six
FOCUS: YOUR CHOICE!
WHAT YOU NEED: Varies
LENGTH: 60 Minutes
Starting the first month or so of quarantine, I started hosting live zoom workouts on Sundays in 2020. These have truly been some of the most high energy, challenging, and fun workouts I’ve done. On day six each week, I’m giving you the opportunity to choose any live workout recording to crush at home. Click below to access the library of recordings.
EXTRA CREDIT
MINDSET
When was the last time you asked yourself - WHAT DO I WANT?
Time to get real & dig deep. Creating a fit and healthy self doesn’t happen by JUST working out, or JUST eating healthy. In fact, there are many pieces that need to come together in order to achieve a healthier and happier life and self. I’m here to provide you with the puzzle pieces, but it is your job to put the pieces together.
Mindset is a key piece in the “fit and healthy self” puzzle. I’m big on mindset & the mind body connection. I highly recommend that you have a journal for keeping track of progress & jotting down thoughts. If you do not have one already, grab one on amazon!
Click below to download the first mindset activity: 3 wants, 5 why's.
HAL’S HEALTHIER STAPLES
The buttons below will you lead you to some of my staple healthier foods and products!
Have any questions about a specific item? Just reach out!
RECIPE OF THE WEEK
my go-to lunch
