I simply do not have the brain power to calculate reps, sets, rounds and rest periods cbb. Well my friends… yes, yes you can! You can also use this timer app with your own personal workouts. Use your selected timer as a guide, integrating your own exercises into the workout! I don't know about you guys, but I consider myself to be a rather impatient individual, especially when it comes to technology.
That's why it was so important for me to create an app that is simple, fast and effective! The app contains four different timers I love to sync my wireless earphones with my THE APP phone, start the timer and let the auditory cues guide my workout. This is going to allow you to completely engage in the workout.
Don't you worry, I'm with you every step of the way I want you to be lying on the floor in a puddle of your own sweat by the end these bad boys! You will perform the specific exercise for 30 seconds, pushing your body as hard as you possible can and then rest for 10 seconds.
You repeat this process 6 times so that you have completed the exercise for 6 rounds of 30 seconds with a 10 second break in-between each set. You will repeat this process for all 7 exercises included in the workout. Remember — you must complete 6 rounds of 30 second activity for each exercise before you move onto the next. Each workout begins with one explosive, power exercise that is designed to start burning that focus muscle group. The idea is to not stop and keep moving until the one minute timer for each exercise is up!
Each power exercise is then followed up by a fat burning, heart rate spiking exercise. Without resting, you will complete the second exercise for one whole minute.
Feel free to utilise and complete any of these activities OR choose your own! Use these days as an opportunity to dabble with new experiences to. Activity days are just as much integrated for your mental health as they are for your physical fitness.
Some days you might go for a walk around the neighbourhood with a friend, other days you might try a new yoga class or go for a swim. Do what makes your soul and body happy! Your warm up can really be anything you want, the most important thing is that your heart rate begins to increase, your upper lip starts to get a little sweaty and your body is feeling warm and ready to move.
Each workout requires you to complete a quick 5 minute warm up before you begin. This is Y O U R journey. Do your best and remember that feeling of accomplishment and pride right after your workout. Listen to your body and be kind to yourself.
Reward your insides with whole foods — this will do wonders for your workouts and physique! PAGE 32 3. The last thing you want is an injury, so make sure to train safely! Make sure to play your favourite tunes to increase your motivation and get you through your workout! Try to consume something easily digestible like a banana at least half an hour before you plan to sweat it out! Have fun, keep it flexible, be kind to yourself and enjoy the process! Try and walk for at least 30 mins and if you can convince your friend to make it a brisk power walk, even better!
Each suit represents an exercise. During this time, listen to your body and do what feels right! Then I finish up with a few breaststroke laps. Take 20 — 45 mins to enjoy some deep stretches or foam rolling exercises to get your circulation flowing and muscles relaxing!
Inhale deeply and hold each stretch for 5 breaths. Whenever you feel like smashing out a 1-hunnid hitter, refer back to your previous time and try to beat it! I'm making you do 70 sumo squats and 40 froggy squats. Mix it up, keep it fun and do it FTM for the memories. Feeling pumped up and ready to burn those muscles!? Complete m of Freestyle stroke as fast as you can! Rest for 30 seconds and then repeat.
Try and do this 5 times! Your choice. Today is the day I give you permission to splurge! Now by splurge I don't mean treat yourself to an epic shopping spree and eat donuts for lunch. I'm talking saunas, meditation, boxing, group fitness, pilates or a yoga class. Every now and then I give myself permission to truly invest in my health, fitness and overall well-being.
I'm sure you told yourself at least once during these last eight weeks that you couldn't do it, you wanted to give up, you didn't have time or you were too tired. Now look at you! I hope this eight week challenge has ignited a fire within you.
A fire of pride, confidence, self-love and positivity. This is only the beginning! And besides, looking back on it I think I went a little easy on you this time COM Words cannot express how hard working, dedicated and creative this power duo is!
Thank you so much for the sleepless nights, back and forth emails, midnight texts and passion you have provided for the past few months. Everytime I look at this eBook I get goosebumps and seriously can't believe what we created together. I couldn't have done this without you! You've truly been a blessing to me.
COM to work with the most amazingly talented boyfriend and bestfriend in the world! I have never met someone so supportive, selfless, caring and creative as you. I will remember this incredible experience for the rest of my life. So before you rip before we. Include as much detail as possible. Think of this as your half-way point. Again, be as detailed as possible and store it away with your first print out.
This is a great time to reflect and compare results between your two body updates. This will give you an opportunity to make adjustments to your routine, mindset or focus.
This will allow you to compare all three body updates, reflecting on the changes that both your mind and body have endured. They PAGE How do I feel about my current fitness level? How do I feel about my body? PAGE What do I love about my body?
This is why I have incorporated program how my a variety of activities and training styles into my program. My goal is to avoid those feeling or any negative emotions you have towards exercise. As you progress through the eight week program the workouts will become more intense, target differentiated muscle groups and keep your body guessing to avoid plateauing. Each workout has been designed to challenge the body and PAGE I simply do not have the brain power to calculate reps, sets, rounds and rest periods cbb.
Well my friends… yes, yes you can! You can also use this timer app with your own personal workouts. Use your selected timer as a guide, integrating your own exercises into the workout! I don't know about you guys, but I consider myself to be a rather impatient individual, especially when it comes to technology.
That's why it was so important for me to create an app that is simple, fast and effective! The app also gives you the option to pause, mute or reset your workout! I love to sync my wireless earphones with my phone, start the timer and let the auditory cues guide my workout. Don't you worry, I'm with you every step of the way I want you to be lying on the floor in a puddle of your own sweat by the end these bad boys!
You will perform the specific exercise for 30 seconds, pushing your body as hard as you possible can and then rest for 10 seconds. You repeat this process 6 times so that you have completed the exercise for 6 rounds of 30 seconds with a 10 second break in-between each set.
You will repeat this process for all 7 exercises included in the workout. Remember — you must complete 6 rounds of 30 second activity for each exercise before you move onto the next.
Shredder tab to guide your workout. For this workout use my timer app and select the Toning Power tab to guide your workout. Each workout begins with one explosive, power exercise that is designed to start burning that focus muscle group. The idea is to not stop and keep moving until the one minute timer for each exercise is up!
Each power exercise is then followed up by a fat burning, heart rate spiking exercise. Without resting, you will complete the second exercise for one whole minute.
Once you have completed this superset two exercises one after the other you can then enjoy a 45 second break. Feel free to utilise and complete any of these activities OR choose your own! Some days you might go for a walk around the neighbourhood with a friend, other days you might try a new yoga class or go for a swim.
Do what makes your soul and body happy! Your warm up can really be anything you want, the most important thing is that your heart rate begins to increase, your upper lip starts to get a little sweaty and your body is feeling warm and ready to move. Each workout requires you to complete a quick 5 minute warm up before you begin. This is Y O U R journey. Do your best and remember that feeling of accomplishment and pride right after your workout. The last thing you want to do is burn yourself out.
Listen to your body and be kind to yourself. Reward your insides with whole foods — this will do wonders for your workouts and physique! The last thing you want is an injury, so make sure to train safely! Make sure to play your favourite tunes to increase your motivation and get you through your workout! Try to consume something easily digestible like a banana at least half an hour before you plan to sweat it out!
Training and having a laugh with your friends not only increases your motivation but it keeps you accountable. Have fun, keep it flexible, be kind to yourself and enjoy the process!
Try and walk for at least 30 mins and if you can convince your friend to make it a brisk power walk, even better! Each suit represents an exercise. During this time, listen to your body and do what feels right! Then I finish up with a few breaststroke laps. Feel free to just float around, enjoying the calmness of the water around you!
Feel free to mix it up and select a different balance for each ad break! Take 20 — 45 mins to enjoy some deep stretches or foam rolling exercises to get your circulation flowing and muscles relaxing! I love to play some chill tunes, light my scented candles and make a conscious effort to truly experience that mind - body connection.
Inhale deeply and hold each stretch for 5 breaths. As you exhale, slightly deepen the stretch to get the full benefit of this session. Don't hate me! Having some creative block right now? Feeling pumped up and ready to burn those muscles!? Complete m of Freestyle stroke as fast as you can! Rest for 30 seconds and then repeat. Try and do this 5 times! Your choice. Today is the day I give you permission to splurge!
Now by splurge I don't mean treat yourself to an epic shopping spree and eat donuts for lunch. I'm talking saunas, meditation, boxing, group fitness, pilates or a yoga class. Every now and then I give myself permission to truly invest in my health, fitness and overall well-being. Allowing myself to splurge on one class every now and then really helps keep me motivated Bec a s!
Honestly, you should be really, really proud of yourself for what you have achieved. Think back to the first time you. I'm sure you told yourself at least once during these last eight weeks that you couldn't do it, you wanted to give up, you didn't have time or you were too tired. Now look at you! I hope this eight week challenge has ignited a fire within you.
A fire of pride, confidence, self-love and positivity. This is only the beginning! And besides, looking back on it A massive thank you acknowledgements to Hello Hello Words cannot express how hard working, dedicated and creative this power duo is! COM goosebumps and seriously can't believe what we created together. I couldn't have done this without you!
You've truly been a blessing to me. I have. I never met someone so supportive, selfless, caring and creative as you. COM this incredible experience for the rest of my life. I know I can always rely on you to make me laugh Thank you for living and breathing this with me.
You're incredible! Working tirelessly on this eBook for over a year, I was always determined to make it accessible and affordable for my amazing sezzysquad. Just as I am trying to give back, I truly trust and believe that you will too! The success of my very first eBook is imperative to the planning and production of future secret projects that I want to create for you guys!
Please respect and support my hard work by purchasing your very own version of this eBook. Thank you for being such amazing, loyal and supportive friends. You guys honestly feel like family to me! Each digital product and PDF download purchased is licensed to a single user only. No part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the publisher.
All content in this eBook has been written by Sarah Stevenson. This active eight week challenge should be viewed as a guide, designed to help individuals reach their own health and fitness goals. The eBook has not been designed with a specific individual in mind, therefore, should not be relied on exclusively for health and fitness information and guidance. This program was not created by medical professionals, so PAGE
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