STOKED TO SWEAT
 

"MOTIVATION IS WHAT GETS YOU STARTED, HABIT IS WHAT KEEPS YOU GOING"

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HEY! Im excited to have you here checking this out, and hopefully have you jumping in on this challenge. I finally took up a challenge for myself, to share a week of what exactly I do, and now its your turn to test it out and let me know how it goes ;)

 

What is the 'STOKED TO SWEAT' challenge? ...

Well its whatever you want it to be really... but the main purpose of this is to encourage more active movement in your life and hopefully each day, bringing with it all the benefits many of us are looking for- happiness, strength, increase in energy levels, muscle tone, weight management, and overall a better functioning healthy body.

It is proven that exercise increases your endorphins, which are what make you happy. Sometimes physical activity may feel like a chore or a punishment for something you ate. Instead look at it as a chance to feel positive about yourself and be happier in your day. Below you will find my 7 day workout regime, which I have made for you to either get ideas from or follow along on the daily, depending on how ‘hardcore’ you wanna do it. Of course my challenge to you is to do ALL of the workouts everyday, but more importantly the main goal is simply just to do something active each day. In an effort to have a holistic health approach, pairing these workouts with good nutritional fuel is what will truly show results and have you feeling your best! I highly recommend you checkout @earthyandy Instagram or website for some great plant based meal tips, or take on a double whammy challenge and try her #21earthydays alongside the workouts. 

I have designed this week of workouts so that you can pretty much do them anywhere, and don't need any equipment. They are bodyweight based, and are generally designed for someone who has a basic foundation in fitness, however at the same time can be modified for all levels, so please make whatever modifications necessary. I want this to be doable, so if you decide you want to change the amount of reps, or only do the run, or veto the run completely... do it!! do what feels good for you, but remembering this is a challenge and to push yourself.  If you are unsure on how exactly the exercises are to be done, don't worry I totally get it! So I will be posting how to do each exercise for the next days workout on my Instagram story the night before, so be sure to stay tuned there.  

Final thing,
HAVE A BLAST BABY & LETS STAY CONNECTED!!
This is just a little push for you to get on that track you are wanting to be on. Encourage a friend, a family member, a buddy, or your partner to join you- it is much more fun and motivating that way. Get creative, switch things around to suit you and if you have questions or are looking for inspiration, keep connected by tagging me on Instagram and use the hashtag #STOKEDTOSWEAT.

I am here to help as much as I can, I want you to succeed, and I want to see you all killing it!! Lets do this baby!

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7 DAY WORKOUT PLAN

MONDAY

+ 2-3 mile run & HIIT Workout
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EACH EXERCISE FOR 1 MIN || 3 ROUNDS || 1 MIN REST

Burpee
Lateral Lunge w/ jump squat
Mountain Climber Push-up
Jump lunges
Commandos
Plank (30sec) w/alternating leg lifts (30sec)
*Rest for 1min, then repeat for 2-3 more rounds.

+ cool down stretches


TUESDAY

+ 10-15x HILL SPRINTS (80 yards) OR 40min FAST PACED WALK (preferably incline) & ABS
+ ACTIVITY OF CHOICE (sometime throughout the day do anything active eg, bike ride, hike, nature walk, dance class, play a sport etc)
--- ---------
3-4 ROUNDS || 1 MIN REST BETWEEN ROUNDS

20x Hip Raise w/ Leg Drop
20x Hip Raises
20x Scissors
20x Leg Drop w/ Lateral Leg Split (lateral length)
*turn onto hands and knees
10x High Plank Leg Lift Cross Crunch (each side)
10x In & Out Frog Jumps
5x Head Shoulder Knees Toes
3x (!0x Mountain Climbers & 10x Oblique Climbers)
*Repeat for a total of 3-4 Rounds

+ cool down stretches


WEDNESDAY

+ BENCH WORKOUT (*need a chair, bench, or step)
+ & YOGA, PILATES or STRETCH
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3 ROUNDS || 1 MIN REST BETWEEN ROUNDS

15x Bulgarian Split Lunge (back foot raised on bench, do each leg)
4x Tricep Pushups & Tricep Dip Alternation (4 pushups, 4 dips)
20x Scissor Kicks (Back on bench, legs overhanging)
60x Bench Toe Taps
20x Step Up Twist Crunch (opposite elbow to knee crunch)
15x Bench Squat Jump

+ cool down stretches

*CLICK HERE FOR VIDEO


THURSDAY

+ 30 MIN RUN & BOOTY WORK
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3-4 ROUNDS || 20 reps of each.00

Feet should be shoulder width apart hip raises
Heels together toes out- raises
Toes & knees together - raises
Raised hold for 30sec
Single Leg Hip Raises (20 each leg)
* move onto hands & knees, do next exercises all on one side
Hydrant Lifts
Hydrant Lift w/ Leg Extensions
Lateral Straight Leg Raises
* Repeat last 3 exercises on other leg, then repeat from beginning.

+ cool down stretches.

*CLICK HERE FOR VIDEO


FRIDAY

+ CIRCUIT TRAINING + 2 MILE RUN
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2-3 ROUNDS || NO REST

10x Walkout Chattarangeh
30secs High Knees
20x Squat & Single Leg Front Kick
50x Mountain Climber Runs
16x Alternating Lunge with Twist
1min Wall Sit
20x Pop Squats
6x Russian Pushup to pushup
20 Curtsy Lunge / Skater Toe Touch
15x Plank Lift
15x V-ups)
15x Oblique Dips

+ cool down stretches


SATURDAY

+ HIIT WORKOUT
+ ACTIVITY OF CHOICE
(sometime throughout the day do anything active eg, bike ride, hike, nature walk, dance class, play a sport etc)
--------------     
3 ROUNDS || 45s EXERCISE || 10s BETWEEN EXERCISES || 3 ROUNDS

Alternating Jump Lunges
Superman
Burpees
Crucifix Twist (options: hover feet off ground/ feet rest on ground)
Lateral Lunge w/ Jump Squat
Mountain Climber Pushup (6-10runs then pushup)
Leg Drops
Commandos (alternate starting arm)
Ski Jumps
 
+ cool down stretches

*CLICK HERE FOR VIDEO


SUNDAY

Today you CHILLLLLL! Rest Up, Recover and Replenish. Sunday is my day off everyweek!

Take time to stretch, foam roll, or make it an active rest day, playing some casual sport or yoga class.