Week Six

JUST KEEP GOING

PROGRESS ISN’T LINEAR…

HEY FAM! Welcome to week six of the HAL21 program. I hope you are beginning to feel more content & comfortable with prioritizing your health and making fitness a part of your daily routine.

I want to chat about progress for a minute - because it is important that you have reasonable expectations throughout this journey. Here’s a few things I’d like you to keep in mind:

Progress isn’t linear. There will be days you feel amazing.. you’re energized, strong, and crushing your goals. There will also be days when it feels hard to pull yourself out of bed, or you feel too overwhelmed to make time for your health and fitness. This is completely normal. We are complex human beings with complex lives - living in environments that are ever changing. Life throws sh*t our way that we sometimes can’t control, and distractions / temptations are all around us. Some weeks will feel more successful than others, and that is OKAY. What you CAN do when you feel a bit stuck: control what you can control, and do your best to “flip the switch” AKA shift momentum, and get right back on your upward trajectory towards success. Never give up!

---

Day One

FOCUS: Full Body Strength
WHAT YOU NEED: one medium - heavy weight
LENGTH: 45 Minutes

notes from HAL: Today' we are working on strength - but I promise you’ll still get that heart rate up! We are doing supersets today… combining moves that work similar muscle groups in circuits with minimal rest to really challenge our strength! You’ll only need one single weight for this workout - so I recommend using a dumbbell that is slightly heavier than usual if you have access to one!

You only need one dumbbell for this strength supersets workout! Since we are only using one, I recommend grabbing a weight that is on the heavier side - something between 10-20lbs. We'll be crushing three supersets today!

---

Day Two

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

notes from HAL: Abs & running always makes for a feel good workout in my opinion! Today I want to make sure you get a solid warmup in… in case you are a little sore from those single weight supersets ;). So, we’ll start with a 10 minute warmup before heading into 10 minutes of abs. Then, we’ll head outside for a HIIT run! It’s a fun one fam.

Get ready for your workout with ten minutes of active stretching.

This ten minute core workout is ALL on the back (that's right, no planks)! Let's burn out those abs.

---

Day Three

FOCUS: Full Body Bands (low imapct)
WHAT YOU NEED: a mat or soft surface & resistance band loops
LENGTH: 45-55 Minutes

notes from HAL: This workout is “low impact” which means it doesn’t have a ton of jumping around (lucky you)! BUT, if you are really using those bands for resistance and moving quickly, you’ll still get that heart rate high! I recommend having a few resistance band options on hand for the different circuits in this workout. Oh, and if you are craving a little bit more, I’ve included an optional bonus HIIT finisher for you!

This band workout will work the full body without any jumping! Downstairs neighbor approved and joint friendly, this workout is low impact and "quiet". You'll need resistance band loops - I recommend you have two on hand, but if you only have one band, that's okay too. I will be using one medium and one heavy band. We'll complete three dynamic circuits today. Warmup included!

This quick HIIT finisher is intense! Crush this whenever you want a little more cardio to finish out a workout strong (and sweaty). We'll be doing just five moves, twice through in a ladder format (moves 1-5 followed by moves 5-1)

---

Day Four

FOCUS: Running & Strength
WHAT YOU NEED: medium weights
LENGTH: 45 minutes

notes from HAL: We have a fun run on deck today! Love these pop/rock throwback songs. Make sure to hit a warmup before heading out for your run - feel free to repeat the warmup from day two. Once you get back and catch your breath, grab a set of dumbbells for a quick strength finisher!

A quick and effective dumbbell burn! This workout is great to pair with another short workout or run. You'll need a set of medium weights. We are going for a build format.... Move A, Move A + B, Move A + B + C, and so on!

---

Day Five

FOCUS: Full Body Strength & Cardio
WHAT YOU NEED: a mat or soft surface & medium weights
LENGTH: 45 Minutes

notes from HAL: Guys, this is definitely a sneak attack workout. One that I thought would be pretty chill when I wrote it, but PHEW it kicked my own butt! We’ll start with some bodyweight sculpt circuits that will definitely push our endurance. Then, we will take it to the next level by finishing with a DUMBBELL circuit! I know you are ready for the challenge. :) Show me what you’ve got!

We have three intense circuits in this full body workout. We'll start with two bodyweight circuits - one focusing on lower body and one focusing on upper body & core. We'll finish with a full body dumbbell circuit - so make sure you have a set on hand (5-12lbs). Get ready to sweat!

---

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!

Grab a set (or two) of dumbbells and get ready to burn out the upper body! We'll start with a warmup, followed by a quick HIIT cardio series, then a biceps & shoulders strength series, back to cardio, and finish with a triceps and lats series! WOO

Let's get a quick burn in for the lower body! Burn out the booty and jam out to some Justin tunes. Light weights optional!

---

EXTRA CREDIT

MINDSET

---

RECIPE OF THE WEEK

Pan Seared Salmon & Crispy Eggplant

---