WEEK FOUR
Week FOUR already?! If you are back for more this week, I hope you are as impressed as I am by your diligence + strength! I am relentlessly throwing new and different challenges your way throughout this program, and I am so proud of you for stepping up to the plate day after day.
To keep momentum and accountability high, remember to connect and engage with fellow TWTU members. Sharing your goals and progress with others may be a bit out of your comfort zone, which is a GOOD thing, because this is where growth happens. The goal is to not only make new friends, but also to share support and encouragement with people who are on a very similar path!
LOWER BODY WORKOUT
[RESISTANCE BAND + SLIDER]
Get ready to BURN OUT the booty! These are some of the most effective lower body moves that are SURE to fire up the glutes + hamstrings when done correctly, so really focus on form here fam!
I recommend pairing this with a 20 minute brisk walk or light run!
HIIT w/ HAL #2
Get your stopwatch app + a playlist ready!
This HIIT series only has 4 moves - they are each demonstrated in the video below. You’ll do each move for 35 seconds, and then take 15 seconds to rest before moving on to the next exercise. Once you’ve completed all 4 moves, you can take a 30-60 second break before starting from the top. Go for at least 4 rounds total. BONUS POINTS if you do 5 rounds!
UPPER BODY BUILD SERIES
We're focusing on the biceps and shoulders for this upper body strength workout. A build series starts with one move - each round, we add an additional move and start the series from the top. We have 6 moves, 6 rounds total today! I'm using 10lbs which was a great challenge. I recommend using anything from 5-12lbs, whatever you feel comfortably challenged with!
PRE-RUN WARMUP
90’s/2k POP ROCK RUN
FAM I’m pumped about this one! Head out for a 30 minute run today - and jam out to some of my favorite 90s/2k songs along the way if you wish!
DUMBBELL CIRCUIT WORKOUT
Grab a set of medium / heavy weights (anything from 5-12lbs)! We'll work the full body in this circuit workout. This one does NOT include a warm up, so make sure you do some active stretching before you begin.
JOURNAL TIME!
fine print: are you paying attention? did you do your journaling? if so, text me or fb message me a dolphin emoji.
AB AMRAP
A great workout warmup or finisher! This AMRAP has 5 ab moves (but the first move kinda counts as 4 moves in one). We're completing as many rounds as possible in this 8+ minute song! After each round, we'll add on an additional rep to each move.
FULL BODY BANDS
You'll need resistance band loops for this dynamic workout. I'm using medium resistance. For some of the moves, I'll give you the option of using two bands at once, but if you only have one band, that's fine too!
BONUS:
Hunger + Common Sense Eating: Part One
If you’d like to learn more about healthy eating from a common sense perspective, tune into part one of the Hunger + Common Sense Eating series.
Wondering if your food choices align with a healthy diet? Click below to download a three step guide to choosing healthy foods!