Try each workout min 1x per week Do 3+ rounds of each.
Motivation is what gets you started, habit is what keeps you going.
BEGINNERS
Strength Foundation
30 squats
20 lunges
10 push-ups
max time plank
Core and Conditioning
30 crunches
20 leg raises
10 sit-ups
50 mountain climbers
Full-body Blast
15 burpees
15 jumping jacks or reverse lunges with ajab15 v ups
INTERMEDIATE
Strength Foundation
20 jumping squats
20 jumping lunges
20 push ups
1-minute plank
Core and Conditioning
30 sit-up
60 mountain climbers
30 crunches,
20 side plank dips
Full-body Blast
Max burpees in 60 seconds
ADVANCED
Strength Foundation
30 push-ups
30 squats
Core and Conditioning
50 sit-ups,
40-second side planks,
30 leg raises,
20 upper
crunches,
10-second hollow hold
Full-body Blast
50 lunges,
50 pike pushups,
50 superman's,
50-second plank,
50-star jumps
USE SELF-CARE TO BUILD POSITIVE HABITS
Self-care is the secret ingredient to long-term endurance and resilience for every great
athlete, artists and entrepreneur. When your mood and focus dip, take a breath, go
somewhere quiet and ask yourself what you need. We've grouped some strategies to
help you work out the best activities for you.
Sometimes we get so involved in our thoughts and lives, we don't notice we need to stop till it's too late. Here are some signs that you might need to take a second for yourself:
Your mind is racing You feel "off", 'lazy', unusually tired or less motivated
You really want a snack even if you've just eaten. You are replacing nutritious food with sweets, alcohol or vapes. You are spending lots of time on social media or texting people mindlessly. You are neglecting or not following through on tasks you care about (eg exercise). You are more sensitive than usual.
Ground yourself
Close your eyes
Practice belly breathing
Look at the sky
Feel your feet on the ground
Cook a nutritious meal and
chew, slowly.
Be mindful
Plan for better days
This is temporary. Create a goal. Plan a trip, an event, an activity that you will do when things turn up. Do your research, so you will be ready to book when the time is right!
Move Your Body
Anxiety, stress, feelings. They're energy at their very essence. Moving will help shake things
up. Do a PACK45 class, dance, work with a Personal Trainer, use our home workouts, go for
a walk, schedule a call. You will feel better when it's over.
Share and Connect
Reach out to others with curiosity and gratitude. Share your true feelings with someone you trust. Call an old friend or send an email to thank them for how they've improved your life. Listen to others. Ask questions more than advise. Send a surprise gift to someone. By giving to others, we open ourselves to receiving.
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