Week Two

Mindset Prerequisite

Before you dive into your week two workouts… let’s create some small action steps that will help you move closer to your goals.

Start, Stop, Continue

In your journal, write down one thing you can start doing, stop doing, and continue doing this week in order to set yourself up for success.

1. one thing you will START doing this week (something that will help you move closer to the achievement of your goals)
   

2. one thing you will STOP doing this week (something that keeps you from the achievement of your goals)
   

3. one thing you can commit to CONTINUING this week (something positive you’re already doing)
   

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Day One

FOCUS: Core & Lower Body
WHAT YOU NEED: A mat or soft surface & a resistance band loop
LENGTH: 50 Minutes

notes from HAL: More core activation to kick off this week! I love firing up the core first - it helps us keep the abs engaged throughout the rest of our workout. After some core, we’ll move into a lower body focused workout, booty band burn, one of my favorites! You’ll need a medium-heavy resistance band loop. Get ready to burn out the back of the legs!

ABS ON FIRE! In this workout, we'll start with core activation, transition into core strength, and hit some cardio to finish!

Supersets, Tabata, and mat work all in one! All you need for this booty burn is a heavy resistance band.

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Day Two

FOCUS: Upper Body & Core
WHAT YOU NEED: light & medium weights
LENGTH: 45 Minutes

notes from HAL: We’re kicking off today’s workout with a sculpt!
You’ll need a set of light dumbbells (2-5lbs). In sculpt workouts, we move quickly - flowing with the music - one move right into the next. So make sure you are listening to my cues, and just keep moving!
To finish out the upper body, I’ve included a bonus Arm AMRAP! You’ll need a set of medium dumbbells (8-15lbs) for for this quick and effective workout.

Updated version! All you need for this workout is a set of optional light weights. Get ready for a quick arms and abs burn!

I promise you'll be feeling those arms in just 10 minutes! You'll need a set of medium/heavy weights (8-15lbs). We'll do as many rounds as possible - flowing through 6 moves - 7 reps of each!

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Day Three

FOCUS: CARDIO - Running
WHAT YOU NEED: A mat or soft surface
LENGTH: 40 Minutes

notes from HAL: RUN RUN RUN! Today we’ll be starting with a pre-run warm up before crushing a full 30 minute “feel good” run together. Just as the title implies, this run is intended to make you feel GOOD! With that being said, take my cues at your own level, walk or jog as needed, and just have fun with it!

Get the body nice and loose + warm before heading out for your 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.

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Day Four

FOCUS: Full Body Strength
WHAT YOU NEED: Medium weights
LENGTH: 50 Minutes

notes from HAL: Let’s get those muscles burning! This full body workout is strength focused - but it will still get your heart rate high. FORM is key here. We will be moving quickly from one move into the next, so listen to my cues, watch me, and keep moving! If you are a novice I recommend using between 5-8lbs. If you are more intermediate / advanced, feel free to use up to 15lbs.

You'll need a set of medium weights (5-15lbs) for this full body toning workout. We'll be working the full body in three dynamic circuits! :) Warmup and cooldown included!

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Day Five

FOCUS: Abs & HIIT
WHAT YOU NEED: A mat or soft surface
LENGTH: 35-50 Minutes

notes from HAL: Ah, a HAL signature combo - abs and HIIT. Get ready to sweat! We’ll start today’s workout with an ab blast, and it follow up with one of my signature bodyweight HIIT with HAL workouts! FYI - HIIT workouts are supposed to feel BRUTAL. Modify or slow it down as needed, but do your best to stay moving! I’ve also included a BONUS yoga flow workout to close things out. Enjoy!

Anotha one! No equipment :)

Let's HIIT it! I'll be going throuh two kick butt cardio circuits with you. We're working out to classic rock!

Let's FLOW! Guys, I am definitely a beginnner when it comes to yoga, and can't consider myself a "yogi" by any means, but I have SO much respect for this practice! Let's try this out together :)

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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.

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EXTRA CREDIT

LIFESTYLE

How are you spending your time?

Time management is a CRUCIAL component of living a healthy lifestyle.

Last week you completed the 3 wants, 5 whys activity. I hope this helped you uncover some depth and purpose behind your “wants” (goals)! You also began this week by selecting a few simple action items to start, stop, and continue doing in order to set yourself up for success. Did you successfully complete the action steps? Why or why not?

Now, let’s dig a little deeper and see how time management plays a role in your health and lifestyle journey. Click below to download the time management guide.

You’ve already completed step one.
Your ~ homework ~ is to complete steps two and three.

In your journal (or notes app on your phone), identify your top priorities and keep a time diary for one day (this or next week). For bonus points, share your responses / results with me! I’ll provide feedback.

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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!

NEW - check out my “healthy on-hand” list!
These are great shelf-stable or frozen foods to keep on-hand at home

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RECIPE OF THE WEEK

nuggies FTW