MOVE FOR STRENGTH CHALLENGE
A Month of Feel Good Movement for STRENGTH
January 3rd-30th 2022
- 4 weekly guided workouts (30-45 Minutes) + bonus quickies
- 3 Workshops (Nutrition, Mindfulness, Goal-setting)
- Nutrition & Fitness FAQ Handbook
- 8 New Healthy Recipes
- 1:1 Coaching Call & Check In’s
- A supportive community & accountability tracking
Strength Training Meets Barre & Yoga
In this challenge, we will focus on strength progressions (for any fitness level!). Want to improve your pushups, lift heavier, squat deeper? This challenge is for you.
Each week your workout routine will consist of:
- 1 Upper & Core Workout
- 1 Legs & Glutes Workout
- 1 Full Body Barre Workout
- 1 Yoga Workout for Mobility & Recovery
Let's do this!
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MONDAY: Week 1&3 Upper & Core Workout with Sara
Get ready to challenge that upper body!
Equipment: Weights of choice (they should be challenging)
Repeat on week 3 adding in reps, or heavier wights or to simply see progress.
Playlist: https://open.spotify.com/playlist/39ZeuHtHQTPjkgIx2LSiBk?si=e8e79fb864854dcc -
WEDNESDAY: Power Vinyasa Flow Week 1 with Kaylyn
Where strength meets flow
Enjoy this practice for the mind & body
No equipment needed
Playlist:https://open.spotify.com/playlist/0McD6c8EDoAnWrK8i5UzJO?si=e48963c3359a4544 -
THURSDAY: Week 1 & 3 Legs/Glutes Workout with Sara
my oh my I felt the booty burn!! You got this.
Equipment: Challenging weights, Booty Band(s)
Playlist: https://open.spotify.com/playlist/4qcQucjV7Tyqr4xJ5OUBIE?si=7d501887a3aa4a74 -
8 Minute Quickie No Equipment Abs
HELLO CORE!
A quick and effective series
No equipment needed! Do this on its own or combine with another quickie -
17 Minute Stretch to Ease Stress and Anxiety
I wanted to share a stretch routine that I always come back to when i'm feeling overwhelmed, stressed or anxious. Often times, we need to remove ourselves from the situation and movement is the perfect way to ease the body and mind.
No equipment needed
Level: Beginner -
WEDNESDAY: Week 2- Yin Yoga with Sara
Let' slow things down today! Breathe and stretch to recover and feel good in & out. A different kind of challenge.
No equipment needed.
Music In the Video -
13 Minute Quickie Chest & Back
Upper body WERK
Equipment: 5lb weights + -
SATURDAY: Barre Strong Week 1 with Sara
Saturday sweat sesh!
Equipment: Band and Light weights
Week 1 check! -
MONDAY: Week 2&4 UPPER & CORE with SARA
Week 2 and time to add a challenge- more reps, more weight, or more intensity, let's get it! You will repeat this week 4 so note down your reps and weights and see that progression.
Equipment: 5+lb Dumbbells
Playlist: https://open.spotify.com/playlist/2xCBM9ogo0crEJelSF1Lc0?si=435290d6ddce4496 -
WEDNESDAY: Week 3 Hatha Flow with Kaylyn
Inner & outer power! Long hold flow.
Optional Ankle Weights
Playlist: https://open.spotify.com/playlist/2RUbMkmaak9IN4nL39bXKK?si=edf5ce1bbda04ea1 -
THURSDAY: Week 2/4 Legs & Glutes with Sara
Are you ready for challenge?
Equipment: Weights, Band(s), Sliders or socks or towels, optional bench
Playlist:https://open.spotify.com/playlist/27r8QPZh2Z8Z41Y5p0obI7?si=b1c7782924c242ef -
SATURDAY- Week 2 Barre Strong with Sara
full body fire!
Equipment: Light wights, band, barre -
12 Minute Quickie Cardio
No equipment, quick sweat!
Perfect on its own or paired with another workout! -
WEDNESDAY: Week 4 Pilates with Kaylyn
We love a pilates moment!
Equipment: Optional Light Weights -
SATURDAY: Week 3 Barre Strong with Sara
Full Body
1 Cardio Section
Equipment: Sliders, Weights, Band
FIRE. -
12 Minute Quickie Standing Barre
Just your at home barre and optional band! Let's get it- ballerina style
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Barre Strong Week 4 with Sara
TIME TO CELEBRATE!
Equipment: Light Weights & Band -
Move for Strength Challenge-Handbook.pdf
6.14 MB
