Week Three
“What we hope to do with ease, we must learn first to do with diligence.”
- Samuel Johnson
Consistency is key fam. Keep up the great work! What feels challenging now will become easier with time & diligence.
Day One
FOCUS: Core & Strength
WHAT YOU NEED: A mat or soft surface & medium dumbbells
LENGTH: 50 Minutes
notes from HAL: You’re going to love today’s workouts! We’ll kick things off with a fun 30 minute core workout. This one has it all - activation, toning, and cardio. (plus some killer music)! Then, we will get a quick strength workout in with a “fast dumbbell sweat”. Novices: I recommend you use 5-8lbs. Intermediate / advanced: use 8-15lbs. Crush it!
Day Two
FOCUS: Bodyweight Strength & HIIT
WHAT YOU NEED: a mat or soft surface
LENGTH: 55 Minutes
notes from HAL: Our own body weight can provide plenty of resistance for a strength workout. This workout proves it! In sculpt workouts, we flow from one move right into the next - without true breaks or intervals. Do your best to keep moving and listen to my cues! There is a HIIT finisher at the end of this workout - if you’re toast before hand, feel free to modify, take it slow, or save the HIIT portion for another day. Have fun!
Day Three
FOCUS: RESET Run & Abs
WHAT YOU NEED: A mat or soft surface
LENGTH: 45 Minutes
notes from HAL: Time for a mid-week RESET! Today is all about getting the mind AND body right. Oftentimes, getting your mind right and ready for a high intensity workout involves playing some pump up music and talking yourself up with a “badass” mentality. This is a very masculine approach, and can be very effective, BUT may not be sustainable 100% of the time. There’s days when you may not feel like being a “badass” and pushing yourself through an intense workout, and that is OKAY.
So as with all things health and wellness, balance is key when it comes to our fitness. Today, I want to introduce a new approach and intention to your workout. Instead of focusing only on pushing our body hard, I want to foster and encourage a more therapeutic, emotional experience. This journal exercise, run, and cool down is an opportunity for you to bring any mental / emotional “gunk” to the surface, work through it, and allow it to release from the body. Lingering, internalized emotions can create a great deal of tension in the body, so THIS is our chance to let it all go - embrace the sweat (and maybe even tears), and most importantly, ENJOY!
Step One: Reset Journal Prompt
Step 2: Reset Run (don’t forget to warm up before)
BONUS Step 3: Ab Blast
Day Four
FOCUS: Dumbbell & Bodyweight Strength & Cardio
WHAT YOU NEED: Medium weights
LENGTH: 50 minutes
notes from HAL: Get ready for a BIG challenge! In this workout, we will run through a series of moves, alternating between bodyweight & dumbbell moves. We will do each move twice in a row before moving on to the next. After you do the move twice, you won’t see it again! It is SUPER important in this workout to modify or slow down as needed. Novices: start with 5-8lbs. Intermediate/advanced: 8-12lbs (possibly even 15’s on a few of these moves). The goal is to feel challenged while still being able to maintain proper form. You got this!
Day Five
FOCUS: Upper Body (with a lil core)
WHAT YOU NEED: a mat or soft surface & medium resistance band
LENGTH: 50 Minutes
notes from HAL: Bodyweight & bands burn today! Hopefully your arms aren’t too sore from the times two workout.. ;) We’ll start today’s workout with some arms & abs on the mat - no equipment needed. Then, we will finish with an upper body bands workout - where we will get some toning AND some HIIT in! Please make sure to warm up & cool down appropriately.
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
NUTRITION
You are all unique individuals with unique bodies, food preferences, health/fitness goals, genetic makeups, and history. While I wish I could provide you ALL with ONE specific, successful meal program or plan, it just wouldn’t work for everyone!
There is no “one size fits all” nutrition plan or “miracle diet”
The right nutrition plan for YOU is unique to YOU. I am here to help you build that plan, provide guidance, and answer any questions you may have. Any nutrition content that I provide in this HAL21 program are recommendations that ALL of you can consider and incorporate into your own lifestyle!
If you haven’t done so already, please review this general nutrition guide that I included in the HAL21 Starter Pack. This will give you a great idea of what foods you should be eating more of, and what foods you might want to start limiting in your diet.
Next, review some “HAL HACKS” below - my personal recommendations on how to eat “lighter”
RECIPE OF THE WEEK
My FAVORITE veggie
Here’s how I cook my FAVORITE food - kabocha squash! This recipe can also be used to make just about any hard winter squash (acorn, delicata, butternut) just the cooking times may vary a bit! 〰️〰️〰️ Benefits of kabocha squash:
- less than 40 calories and 1.7 grams of fiber per cup
- has a good amount of vitamin B6 and vitamin C, and contains some thiamine, magnesium, iron, niacin and pantothenic acid.
- tastes like a sweet potato, but with less carbs
- shelf stable (lasts over a week in a dark cabinet) and makes for great leftovers!
- filling and hearty!