DAY 2
Moving Your Body
How did you go with yesterday's challenge? Do you feel you have more clarity around what you want and a defined purpose?
These can give us the much needed motivation to move towards our goal. Speaking of movement, that is today's focus. You decide what type of movement challenge to complete today.
START TODAY'S CHALLENGERemember this 5 day challenge isn’t about being better than anybody else except YOU.
Start small if you need to. Listen to your body and what it is telling you.
Find something that you enjoy and can commit to so that exercise can become part of your lifestyle.
CHOOSE YOUR DAILY ROUTINEDaily Action Task:
TODAY YOU ARE ON THE MOVE!
Maybe you will choose to bring some structured high intensity interval training (HIIT) into your day OR if HIIT is not your thing, you might enjoy bringing a more subtle, yet still strong, mobility flow into day.
FeelGood HIIT (High intensity)
Work through the following exercises for 20 seconds and then rest for 10 sec. Repeat for the number of sets that you decide works for you. Remember, you can refer to the workout video and follow along there too if you prefer.
Warm up:
✓ At least 1-minute high knee march or jog on the spot
✓ 10 Squats with 10 forward arm circles
✓ 10 Squats with 10 backwards arm circles
✓ 10 Alternating Lunges with arm raises (each side)
✓ 10 Alternating side to side lunge with arm side reach (each side)
✓ 10 Downward Dog to Plank
✓ 10 Hip Bridge Lift
✓ 10 Standing Twists
Exercises:
- Bodyweight Squats (or Squat Jumps)
- Push Ups
- Alternating Lunges (or Lunge Jumps)
- Mountain Climbers
- Close Grip Push Ups
- Rocking Hovers
- Burpees
- Sit Throughs
Finish the workout with a cool down including stretching the following areas:
- Neck
- Chest and shoulders
- Hips and thighs
- Hamstrings
- Wherever you feel tight!
At the end of your workout don’t forget to post a photo of yourself in the Facebook Group – mine will be there too! And for every day you post, you get a bonus entry into the scholarship program.
Tell Me How You Feel Now?
A great way of creating energy is to get the body moving.
Going for a walk, doing a mobility flow or working through a more vigorous exercise routine is your challenge today.
Decide on an activity that you are able to commit to today and get your body moving.
Don't forget to complete your daily task and express how you are feeling following your effort!
COMPLETE TODAY'S CHALLENGEFeelGood Mobility (Low intensity)
Work through the following exercises for 20 - 30 seconds each. Repeat for the number of sets that you decide works for you. You can follow along with me on the video below.
- Standing Neck Rolls
- Standing Shoulder Rolls
- Standing Hip Rotations
- Standing Knee Circles
- Standing Ankle Circles
- Standing Slow Roll Down to Hip Extension
- Plank and Downward Dog Sequence
- Kneeling Cat-Cow Stretch
- Prone Overhead Pulldowns
- Kneeling Thoracic Rotations
- Child’s Pose
Finish the workout with a cool down including stretching the following areas:
- Neck
- Chest and shoulders
- Hips and thighs
- Hamstrings
- Wherever you feel tight.
Don’t forget to post a photo of yourself to the Facebook Group – mine will be there too! And for every day you post, you get a bonus entry into the scholarship program.
Tell Me How You Feel Now?
A great way of creating energy is to get the body moving.
Going for a walk, doing a mobility flow or working through a more vigorous exercise routine is your challenge today.
Decide on an activity that you are able to commit to today and get your body moving.
Don't forget to complete your daily task and express how you are feeling after your workout!
COMPLETE TODAY'S CHALLENGEDaily Action Task:
Tell me how you feel now?
Complete your daily task questionnaire and express how you are feeling for your effort!
That’s it for today – well done on making some physical moves toward the new you!
See you tomorrow!
Want to know more?
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