✨ Day 1: General Warm-Up ✨
- Go through the entire Warm Up. Repeat.
- Move slowly for the first round. Rock through it a little quicker the second time through.
General Warm-up Order and Suggested Reps for Each Exercise:
(Reps are suggested because I want you to listen to your body. If you feel like you need more reps, do them!)
- 5 Slow Arm Circles Forward (Rounding and arching the upper back as you go.)
- 5 Slow Arm Circles Backward (Rounding and arching the upper back again.)
- 10 Fast Arm Circles Forward (Just the shoulders. No upper back this time.)
- 10 Fast Arm Circles Backwards
- 10 Arm Swings Across the Chest & Back. (Keep the elbows bent slightly when your arms go back.)
- 10 Arm Swings Down and Up & Over. (Try to get as much arching and rounding in the back as possible.)
- 5 Good Mornings with a Side to Side Bend Overhead.
(Go slowly on these. For the good mornings, focus on keeping your spine neutral and pushing the hips back. At the top, lace your fingers together and bend side to side about 3 times.)
- 5 Bow & Bends.
(With your hands on the back of your hips, push your hips forward and lean backwards. Then reach through the legs using momentum. Start gentle and gradually reach further and increase momentum if possible.)
- 10 Forward Fold Bounces.
(Grab you elbows and bounce side to side. Gradually increase the power in each bounce if possible.)
- 5 Squat to Pike:
Sit as low as you can in each squat and push your knees out. Lightly bounce. Lift the hips and get the chest and face close to your legs. On the last rep or two, use your arms to pull your chest and legs closer together.)
- 10 Up Down to Down Dog.
1 Rep is Up & Down.
(For the first 3-5 reps - Pedal your feet about 10 times in Down Dog. Twist your shoulder side to side 3 times in Up Dog.
For the remaining reps just pike and drop from Up to Down.)
- :20 Seconds of Spiderman each side.
(Keep the back knee up and focus on pushing the hips towards the ground. Rock back and fourth and few times and then bounce the hip up and down a few times. Drop the back knee and take a twist towards the front knee.)
- 10 Reps of Cossak (5 Each Side)
(For the first rep or two, hold each side for a breathe or two. For the remaining reps, rock side to side as quickly as you'd like.)
DONE!! :D
Yay!! 😝 7 day stretching program is here!! 🧘🌊
I named it stretching, because I'm definitely not a yoga teacher, but stretching is probably one of the MOST important things you can do. It is literally an aid for ANY sport, activity, and your day to day life. Give yourself like 5 to 10 minutes a day at minimum to focus on stretching. I promise you, you will feel better!!
We're gonna start off with a warm up video that will be up in 2 hours!! If you don't follow the whole program, that's totally fine!! But, I HIGHLY recommend to do the warm up stretches before working out or when you just wake up!
HAPPY FRIDAY! The weekend's finally here! 🥳 🍾
Did you get those stretches in today? Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility! 🤸🤸🤸
If you're just starting, or not sure how to stretch properly, you're in luck! I can help you!! 💖 Next week I'm gonna be starting a 7-day stretch series, so watch out for that!! 👀😅
Mondays can either be the start to a struggle week, or a fresh reminder that this week, you will be strong! 💪
Be sure to get a workout in and crush some goals! 💥🏃🏋️ Happy Monday! ☀️❤️
Good Morning!! On my way to the gym!! I got one more week before I can get a new set-up, but it is definitely serving its purpose ☺️ Hope you join me in the upcoming workout!
Day 7 of 7: 10 Rounds of Fixed Reps & a Descending Ladder !!!
For those of you that followed along with me, I am SO proud of each and every one of you!! We did it! Let me know how was it! I really do value your feedback and want to improve on my execution for the future 😊 Are you going to implement these workouts to your everyday routine?!
Now, let's finish strong 💪
Workout Notes:
- Ground to Overhead Reps are fixed at 10 for all 10 Rounds.
- Squats and Push-Ups decrease by 1 Rep for all 10 Rounds.
Day 6 of 7: Ascending Ladder
Guys!!! We're almost at the finish line!! Ok, this one is pretty easy, but might be confusing at first so make sure to watch the explanation video! What are your plans today after your workout?!
Workout Notes:
- 3 Burpees, 3 Step-Ups (each side), 3 Sit-Ups.. 6 Burpees, 6 Step-Ups (each side), 6 Sit-Ups. 9 Burpees.... etc.
- Continue working up the ladder in reps as high as you can. Only stop increasing when the 12 Minute Clock runs out.
Day 5 of 7: Chipper
I know you may not want to do this workout because its long and hard, BUT GOOD NEWS!! You only have to do it ONE time through! It will take you 30 minutes or less and then you're going to feel good for the rest of day! 😆
Workout Notes:
- This workout is only one round. The goal is to move through it as quickly as possible.
- Complete all the reps of one exercise before moving onto the next.
- Jump Squats can be modified to regular squats.
- Push-Ups can be modified to the knees.
- Dips can be done on dip bars, a chair or bench.
- 800m Run is approximately 2 laps around a city block.
Day 4 of 7: Set Rounds
We are MORE THAN HALF WAY DONE!!! How are you guys doing?! Has it been difficult or super easy?! I put a ground to overhead workout explanation video this time so make sure to check it out before you start! I want to make sure you guys are doing this with PROPER form! Remember to have fun 😄
Workout Notes:
- Go from one round to the next with no rest breaks. (Unless you need one of course!)
- 50 ft Broad Jump is Approximately 10 Jumps (about 12 if you're short like me!)
- Use any object for the GTO. A Dumbbell, Barbell, Kettlebell, case of waters, a dog.. anything will work! Gym equipment is great and odd objects add another element of difficulty so it's impossible to go wrong.
Day 3 of 7: AMRAP
Today was a total bummer! The gym was super packed every time I tried to go so I decided to go to the beach and.... I got sunburnt 🤦♀️ I have no idea how long I stayed out there, but enough to turn into a crispy french fry 😂 Definitely one of those days, but still made it happen! I hope you do too!
In order: Workout explain video first, then follow along with me doing the workout!
Workout Notes:
- AMRAP stands for As Many Rounds as Possible (Can also be as many Reps as possible in different workouts)
- Cycle through those 4 exercises as many times as possible until the 12 minute clock runs out.
- Dips can be done on Dip bars or a chair or bench.
Day 2 of 7 of the beginner fitness challenge! Feeling a little pastel today ahaha
Today's workout...Tabata These!! Have you ever heard of Tabata? What's Tabata?! I go in-depth in the video, but basically Tabata is just one style of interval training. 4 minutes, 8 rounds, 20 seconds of work, 10 seconds of rest, then repeat!! Tabata is really hard to time yourself so I recommend going to Youtube and searching 'tabata timer.' It counts for you so you can focus on doing the work
Workout Notes:
- Tabata is:
20 Seconds of Work, 10 Seconds of Rest x 8 Rounds (Which takes 4 Minutes)
- Take a 1 Minute Rest between exercises
UGHHHHH!!! I broke my necklace 😂 Its actually funny now that I look back on it 🙈 but it's been so long since I've been to a gym since quarantine that I forgot 🤦♀️ to take it off. But you know what? It's ok! The gym is open and I can always get a new one. Even when bad/annoying things happen it's all about your outlook on life and choosing what you want to focus on! 😊
Did you guys every break anything gym? 😂
P.S- Day 2 fitness challenge will be posted soon! 💕 For the one's doing it, let me know how you like it!!
DAY 1 OF OUR 7DAYFITNESS CHALLENGE!!
Alright guys. Late start to the day, but we GOT THIS!! So for this workout, or any workout, proper form is KEY to having an effective workout and it PREVENTS injury!! The first video is an explanation and the second one is a push-up explainer.
Workout Notes:
- Start and finish the workout with a 400m Run. 400m is approximately one lap around a city block.
- For the descending ladder, alternate between Lunges and Push-ups. (Ex - 10 Lunges on Each Side, 10 Push-Ups, 9 Lunges on each side, 9 Push-ups...)
- Lunges are doubled to do the amount for that round on Each Side!
* Refer to the workout guide for exact details *
Here's my 7dayfitness beginner friendly challenge guide!
Please use it to follow along the daily workouts! If you're confused at all, don't worry!! There are explanation videos as well as instructional videos of me doing the workout with you so you're definitely not alone!! I really hope everyone does it with me. 😊
Good Afternoon!!!! I am BEYOND excited!! 😆 To start and share my 7 day beginner fitness workout program.
Everyday, I will post a new workout video for you to keep up with as well as a PDF of the workouts so you can do them anytime, anywhere, even after this week is over. The workout will be LIVE in 2 hours!
The before a sweaty 💦💦 morning run. I exercise every single day, give or take a few days 😂 because rest days and recovery is extremely important! Too many people push themselves so hard that they get injured and can't workout for weeks!! Only to push their progress back. It's better to give your body proper healing time with quality sleep.
Quarantine definitely kicked my ass out of shape! Now, I'm kicking it back 🦵🦵 Did you kick quarantines butt or did quarantines butt kick you? 😤
Come stretch and relax with me 😌
I'm working on 7 day stretching tutorial for you guys as well as a 7day fitness challenge that is beginner friendly! I'll be posting them every single day starting Monday 😊 So enjoy the weekend because we are WORKIN IT on Monday!! You 100% got this!!
How long can you hold a handstand for? 😝
I wanted a change of scenery and decided to go to the pool today! I remember when I was a little kid and would always hand stand in the pool. Not sure which one is more fun 😂
I call this one "liquid spine" in a white swimsuit 😂 What would you call it?
If you are not advanced to do what I'm doing, don't worry! Don't hurt yourself, work at your own pace!
MY GYM OPENED!! Oh my gosh....you guys!! 😆 I've been waiting for this gym to finally be open! Of course, body weight exercises are extremely powerful and going back to the basics, no matter what skill level you are at is fantastic for you. But...I've been missing a full on GYM!
Now that I have access to a gym, I can record workouts! what kind of workout program would you like to see?! And if you didn't know, I do take on private serious clients so let me know in the DMs! I'll be posting a more detailed private session list soon 😊
I have THE slowest WIFI known to man kind 😂 My service here is so bad... I tried my BEST to upload this yesterday, but I just could not!
For all the boys and girls!! This morning stretching video can be of help to you today ☺️ Yoga and stretching in general is such a good compliment to weightlifting, cross fit, or any sport really. You don't need to do fancy yoga moves, or be extremely flexible, simple stretches everyday make a HUGEEE difference. How do you start out your day?!
Use your surroundings!! Anything can aid you or be a workout tool if you use your imagination 😂
I opened up my upper back and shoulders by pushing my shoulder blades into the couch and moving backwards. Make sure to do the right side and left side for a nice open feeling ☺️
Good Morning! Well, afternoon now! ☀️
I'm going to be showing you some of my favorite stretches later this week to wake your body and mind. I LOVEE starting my morning with yoga or even a few light stretches, it really makes ALL the difference throughout the whole day 😆🤸♀️
I thought I was doing regular yoga, but its definitely HOOOOT yoga, but at least it's great for my skin.
Full video will be up on my paid page tomorrow morning 😊 DM me for a sneak peak if you're interested~
I plan on sitting my butt on the beach 💧 this weekend and enjoying the beautiful ocean waves 🌊 Honestly..It's like music to my ears 😌 I feel so calm and relaxed.. What about you?! Any weekend plans that you are excited about?
