Week Seven
ENVIRONMENT CHECK
Who’s in control?
HEY FAM! I can’t believe it is already week SEVEN of HAL21! I hope you are enjoying the ride. Before we dive into this week’s workouts, let’s chat about environment.
Do you bend your environment? Or does your environment bend you?
We are largely influenced by our environment - what (and who) we allow into our personal space and mind each day can have a huge impact on our productivity, mindset, and mood. With technology, social media, news, and advertising surrounding us daily (literally, begging for our attention), it is easy to become distracted, overwhelmed, and influenced. The good news is, however, we can control most aspects of our environment. This week, I encourage you to analyze your own environment a bit, and explore how the different things you allow in your life may be affecting your day-to-day.
Personal Space: What does your personal space look like (where you spend much of your time)? How does it make you feel? Are you organized? Are you comfortable / at peace? What is one improvement you can make to this environment this week?
Head Space: What occupies your head space? This can be related to the media you consume, or how you spend your free time. How many hours have you spent on Tik-Tok this week? Have you read a book lately? Where do you get your news? How does consuming this content make you feel? What is one improvement you can make to this environment this week?
People: Who do you spend most of your time with? Do they make you feel good? Why or why not? What is one improvement you can make to this environment this week?
Day One
FOCUS: Full Body Strength & HIIT
WHAT YOU NEED: a mat or soft surface & medium weights
LENGTH: 60 Minutes
notes from HAL: We’re kicking off the week with a CHALLENGE! This workout combines dumbbell strength, cardio, and bodyweight HIIT for a full body sweat and burn. You’ll need a set of medium weights. Feel free to start on the lighter side, and level it up if you feel like you can continue to maintain proper form with heavier weight. Remember to keep the abs engaged, and really focus on posture & alignment (especially in the strength moves). Always modify or level down as needed, but do your best to just keep moving! We got this, fam.
A one and done full body challenge! Grab a set of weights (8-15lbs). After a warmup, we'll go through three six move circuits in today's workout. The first two moves in each circuit will start with two dumbbells, we'll then drop one weight for the middle two moves, and do bodyweight for the final two!
Day Two
FOCUS: Endurance Running & Upper Body
WHAT YOU NEED: a mat or soft surface & medium-heavy weights
LENGTH: 45 Minutes
notes from HAL: Alright fam - it’s time to see how much your cardiovascular system has improved throughout this program thus far! In today’s run, we will be focusing on longer, moderate intervals that test our endurance. No crazy hard pushes or sprints in this one! The key is to stay cool and collected, and control your breath. I have some fun tunes to carry us through! Don’t forget to warm up before heading out for your run, and finish out your workout with a solid upper body dumbbell challenge.
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This quick upper body workout will burn out the biceps, triceps, and shoulders! You'll need a set of medium weights. We'll do four functional moves, back to back, for four rounds!
Day Three
FOCUS: Bodyweight Blast
WHAT YOU NEED: a mat & resistance band loop (optional)
LENGTH: 45-60 Minutes
notes from HAL: We’re kicking off today’s workout with a solid warm up that includes active stretching and core activation. We’ll get the full body nice and warm, and the glutes and abs activated. Then, we will head into a bodyweight circuit workout. This one will includes some bodyweight strength, stability, and cardio! I’ve also included a booty band finisher in case you’re craving a bit more. Enjoy!
You don't need any equipment for this quick and effective full body workout! I'll take you through two circuits, one lower body and one upper body/core. This workout is great to pair with another short workout or run!
BONUS: Optional Booty Burn Finisher
You'll need a medium-heavy resistance band for this quick booty burn workout! We'll start with a standing warmup, and then burn it out on the mat.
Day Four
FOCUS: Full Body Strength
WHAT YOU NEED: medium weights
LENGTH: 50 minutes
notes from HAL: Two words: STRENGTH CHALLENGE. This workout is low impact, meaning there’s not a ton of jumping around, BUT it is still HIGH intensity - you’ll be feeling the burn, and I bet you’ll even get that heart rate up. PROPER FORM is your first priority in this workout. If possible, I recommend having two sets of weights on hand. Start with something medium that feels comfortably challenging, and drop down to lighter weights if you start to feel your form being compromised. Crush it fam!
You'll need medium dumbbells (8-15lbs) for this workout! Today we are doing low impact (no jumping) supersets. But just because they are low impact doesn't mean they are low intensity! Your heart rate & muscle burn will be high.
Day Five
FOCUS: Core & Running
WHAT YOU NEED: a mat or soft surface & medium weights
LENGTH: 45 Minutes
notes from HAL: Another ab blast to kick off today’s workout! IMO, nothing feels better than heading out for a run with a strong, activated core. After warming up the abs (and rest of your body on your own), head outside or hop on the tread for Feel Good Run pt. 2. Soak up all those endorphins!
Great for starting (or finishing) a workout!
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Day Six
FOCUS: YOUR CHOICE!
WHAT YOU NEED: Varies
LENGTH: Up to 60 Minutes
CHOOSE A LIVE ZOOM RECORDING
OR choose one bonus workout options below
these are both some oldie but goodie videos!
You'll need one heavier weight and/or a set of medium weights for this workout. I'm using one 15lb dumbbell and a set of 10lbs. We'll be working on strengthening some of the largest muscles in our body today - in the legs and glutes! This majority of this workout is low impact and quiet, but you'll still get that heart rate high!
This upper body strength workout can be done at home or at the gym! Follow along with this video or use the written guide. file:///Users/halleuveges/Library/Mobile%20Documents/com~apple~CloudDocs/2021%20(1).pdf
For each circuit (there's three total), we'll be completing two heavy sets of ten reps, and finish with one drop set - lighter weights and 20 reps.
EXTRA CREDIT
LIFESTYLE
One of the most common questions I’m asked: “So Hal, do I have to give up drinking?”
Are you balancing work & play? Are you social habits healthy? Let’s dig in.
I often say that the key to a healthy and happy life is balance. Just as balance is important in our fitness routine and diet, a work & play balance can be crucial. A journey toward your health and fitness goals should never overwhelm you with sacrifices. A thriving social life can still be a part of your lifestyle. Instead of giving up things that we love, we find smarter, healthier ways to do them. Small, simple modifications can go a long way! So, I’ve laid out some responsible (& healthier) drinking tips below for all you party animals. Cheers!
RECIPE OF THE WEEK
Pan Seared Salmon & Crispy Eggplant
