WEEK ONE
Here’s what you will refer to at the start of each week - your weekly checklist!
This is a way for you to have some structure as far as WHAT to do each week - but you’ll still have the flexibility of choosing WHEN (which day) you choose to complete each task!
This week I have 5 days worth of activity for you. Each day, complete ONE of the checkmarks above. All of the content that is in the above checklist you can find below.
CORE ACTIVATION & CARDIO CORE
FIRST THINGS FIRST. Let's activate the core! I love starting workouts with core activation. It is SO important to warm up the abs, obliques, glutes, and hips for proper muscle engagement during exercise and everyday activities!
40 MINUTE TONE
Work your entire body in this 40 minute toning session! Today we are focusing heavily on FORM - learning about hip hinges and how to use the glutes & hamstrings in lunges and squats. We'll start with a warm up, head into lower body, do a quick round of arms and abs, and REPEAT! Oh, and there's a quick cardio burst to finish it out. :) Enjoy!
AB BLAST
Sculpt your center/lower abs and obliques in this 17 minute abdominal workout! No equipment required.
HIIT w/ HAL #1
A great quick cardio burst to follow a core series. Go for at least 4 rounds!
In this video, I’ll show you how to do all the moves, and then we’ll run through 1 circuit together. Use the stopwatch timer linked below to complete the other 3 circuits on your own!
MOVES:
1) Surrenders: kneel to stand squat + jump (knee, knee, foot, foot, JUMP!)
2) Chest to floor burpee
3) Squat jacks
4) Double plank jack + shoulder tap
Stopwatch app:
Here is how you would program this workout in the app:
In settings:
Exercise Interval = 30 seconds
Rest Interval = 15 seconds
Number of Sets (number of moves in the circuit) = 4
Recovery Interval (how long you’d rest after completing each set) = 30 to 60 seconds
Number of cycles (how many times you do the circuit) = 4 (or 3 if you’ve already done the first one with me!)
Please reach out if you have any questions! <3
3 WANTS, 5 WHYS
when was the last time you asked yourself…
“WHAT DO I WANT?”
We are going to cover more than just fitness in this program. Creating a fit and healthy self doesn’t happen by JUST working out. In fact, there are many pieces that need to come together in order to achieve a healthier and happier you. I’m here to provide you with the puzzle pieces, but it is your job to put the pieces together.
Mindset is a key piece in the “fit and healthy self” puzzle. We will be covering different mindset topics throughout this program. Now is a great time for me to remind you - you will need a journal. If you do not have one already, grab one on amazon!
Our first mindset activity involves some introspection. What is introspection you may ask? And why is it important? Watch my Introspection & Journaling Video to learn more. Bonus points if you do. ;)
Click below to download the first mindset / introspection activity: 3 wants, 5 why's. It is time to get real with ourselves!
OPTIONAL: Share your completed activity with me! I’d be happy to provide feedback.
7 MINUTE STRETCH
20 MINUTE RUN
Head out and jam to your own tunes, OR click blow to try my 20 Minute ODESZA Run audio!
COLDPLAY ARMS & ABS
Sculpt your upper body & core in this fun 20-minute COLDPLAY themed workout! 3-5 lb dumbells recommended but not required. A great short workout to pair with a brisk walk or jog!
