STOKED TO SWEAT 2.0

"THE SECRET TO CHANGE IS TO FOCUS ALL OF     YOUR ENERGY, NOT ON FIGHTING THE OLD, BUT ON BUILDING THE NEW." 

                                                                                                                -SOCRATES

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HEY FRIENDS! Super stoked that one way or another you have stumbled across this post and hope it is helpful in some way and Hopefully have you jumping in on this challenge!

Every so often my sister in law Andrea, who you may better know as @earthyandy does her #21earthydays challenge to help reset the mind and body and get some good healthy habits flowing again! I love joining in on this kinda thing, especially after traveling or holiday seasons just to get back into a healthy groove and feeling good again. So here we are again, back from summer holidays and ready to tackle the challenge and create some good healthy habits!  In the past I put together a 7 day workout plan (click here to check it out) of what a typical week of workouts looked like for me for you guys to try. This time I decided to do a little extra so that you are covered for the full 21 days with quick workouts, no equipment needed, and can reap the benefits of combining good nutrition with an active lifestyle wherever you go. 

 

Heres a little recap on what exactly the "STOKED TO SWEAT" challenge is ...

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 some simple ideas for keeping active as well as some quick full body HIIT (High Intensity Interval Training) workouts around 20-30mins long, along with a few extra booty and ab workouts, which I have made for you to either get ideas from or follow along on the daily, depending on how ‘hardcore’ you wanna do take on the challenge (click here for workouts). Of course my challenge to you is to do ALL of the workouts, but more importantly the main goal is simply just to do something active each day and break a sweat. 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! So I highly recommend you checkout @earthyandy Instagram or website for some great plant based meal tips, and take on the double whammy challenge and try her #21earthydays alongside these workouts. 

I have designed these workouts with the busy bodies on my mind, so that you can pretty much do them anywhere, and don't need any equipment. Great for when you have the kids with you and looking for a quick sweat. 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 'this' and not 'that', or switch things around 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! I will update this with videos this week so you can see how to do each exercise. 

Final thing,
BE KIND TO YOURSELF, HAVE A BLAST WITH IT & 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 asking in the comments of my most recent Instagram post is generally the easiest way for me to see it. And if you are looking for inspiration, keep connected with the rest of us taking on the challenge by tagging us on Instagram and use the hashtags  #STOKEDTOSWEAT & #21EARTHYDAYS xx

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WORKOUT PLAN

I have set this up so MONDAY, WEDNESDAY & FRIDAYS you do a HIIT workout, and on the other days you do something active for at least 30mins. So whether you are committing to being active on just the weekdays, or the full week thats up to you. But basically TUESDAY, THURSDAY, SATURDAY its your choice what you want to do for at least 30 mins.
Some ideas are...

- simple walk, a jog or run, swimming, bike rides, surfing, nature walk or hike, dance class, yoga, your favorite workout class, youtube workouts, there are so many options! If you are new to this, I would encourage you to choose activities you already know you enjoy and build your fitness foundation from there. 

I have also included a 5 minute dynamic warmup you can do before the workouts if you like,  a simple "finisher" workout if you want to be extra, as well as a  few ab and booty workouts you can do on your "active days", OR tag them onto the HIIT workout days for the extra burn. Oh and Sundays, we rest :)


WEEK 1

Day 1: MONDAY

1 min each exercise (no rest between exercises) || Rest for 1min || Do 3 rounds.
- Squat w/ alternating Rear Leg Extension
- Basic Burpee
- Side Plank (switch at 30secs mark)
- Tricep Pushups (do as many on your feet as you can, then drop to the knees)
- Alternating Forward Lunge
- Plank
Video Here

 

DAY 2: TUESDAY

30mins  *Active Movement of Choice OR optional Ab workout from below (scroll to bottom).

 

Day 3: WEDNESDAY

Tabata Style:
4 x 20secs on 10sec off of each exercise || Repeat 2-3 rounds with no break
- In & Out squat jumps
- Pushup Split Jump
- Extension Ankle Grab
- Plank Jacks
- Burpee Tuck Jump
- Lateral Lunge
Video Here

 

day 4: thursday

30 mins *Active Movement of Choice OR optional Booty workout from below (scroll down).
 

Day 5: FRIDAY

1min each exercise || 1min rest || 3-4 Rounds
- Pushup Burpees
- Lunge w/ jump squat
- Mountain climber push-up
- Jump lunges
- Commandos
- Plank w/alternating leg lifts
Video Here

 

day 6: SATURDAY

30 mins *Active Movement of Choice

 

Day 7: Sunday

REST DAY! Streeetch


WEEK 2

day 8: MONDAY

EMOM (Every minute on the minute).
Starting on the top of the minute do the set amount of reps for the first exercise, rest for the remainder of that minute, then start the next exercise at the top of the minute, once done rest for the remainder of that minute.. so on and so forth through each exercise. Then rest 2mins, and repeat for 4-5 rounds.
- 10x burpees
- 20x 180 squat jumps
- 30x donkey kicks
- 40x jump lunges
- 50x mountain climbers (100runs total)
Video Here
 

day 9: Tuesday

30 mins *Active Movement of Choice OR optional Ab workout from below (scroll to bottom).

 

day 10: WEDNESDAY

4 rounds || 1 min rest between rounds
- 10x pushup burpees w/ 5x plank jacks
- 15x in & out jump squats
- 50x wide mountain climbers (in the video it is standard mtn climbers, but instead bring feet    
- 15x crucifix crunches                                                                          up to outside of hands)
- 40x jump lunges
Video Here

 

DAY 11: THURSDAY

30 mins *Active Movement of Choice OR optional Booty workout from below (scroll down).
 

DAY 12: FRIDAY

45 secs on, 10secs transitional rest || 1min break || repeat 3 rounds
- Jump lunges
- Super mans
- Burpees
- Crucifix Twist
- Lunge w jump squat
- Mountain climber pushup w/ commando
- Leg drops
- Commandos
- Ski jumps
Video Here

 

DAY 13: SATURDAY

30 mins *Active Movement of Choice


DAY 14: SUNDAY

REST Day! Streeeetch!


WEEK 3

Day 15: MONDAY

AMRAP (as many rounds as possible)
10reps of each exercise || Repeat for 20mins! || Rest only when ya have to
- Broad jump burpee
- Wide climber bridge fold
- Low boat open to crunch
- Crucifix twist (each side…feet off ground if can)
- Split jump twists
- Kick sits
- 8x highknee runs 4x split squats
- Single leg tricep dips (each leg)
Video Here

 

Day 16: Tuesday

30 mins *Active Movement of Choice OR optional Ab workout from below (scroll to bottom).

 

Day 17: WEDNESDAY

EMOM-Every minute on the minute.
Starting on the top of the minute do the set amount of reps for the first exercise, rest for the remainder of the minute, then start the next exercise at the top of the minute, once done rest for the remainder of that minute.. so on and so forth through each exercise. Then rest 2mins, and repeat for 3 rounds. (inspired by @kirstygodso)
- 20x lateral shuffle touch
- 20x donkey kicks
- 20x jump lunge
- 10x Hot sauce burpees
- 20x commandos
- 5x single leg burpee (each leg)
- 10x 90degree abs (each side)
Video Here

 

Day 18: Thursday

30 mins *Active Movement of Choice OR optional Booty workout from below (scroll down).

 

Day 19: FRIDAY

TABATA STYLE
4 x 20secs on 10sec off of each exercise || Repeat 2 rounds with no break
- Ski jumps
- Hand release hot sauce burpees
- V ups
- Side Snaps
- Forward Back Lunge (switch legs each set)
- Squat Jumps
- Crab press commando
- Kick sits
Video Here

 

DAY 20: SATURDAY

30 mins *Active Movement of Choice


DAY 21: SUNDAY

REST Day! Streeeetch!

 


EXTRA WORKOUT BANK: 
Dynamic Warmup || Finisher ||
Ab & Booty

Dynamic Warmup:  do 40secs of each exercise
- Inchworms
- hold knee to elbow (L,R,Opp,Opp)
- Kneehugs
- Walking lunges
- Side to side lunges
- Slow lateral shuffles
- High knees
- Plank to down dog

Finisher: Do 3 rounds
- 6x backward caterpillars
- 4x head shoulders knees toes
- 10x bearcrawl steps forward
- 10x bear crawl steps backward
Video Here

 

AB WORKOUTS

Cardio Abs: Do Cardio exercise for 45secs, then next exercise for 10 reps each side. 
- Cardio: High Knees
- Superman crunch
- Cardio: Mountain Climbers
- Bicycle extended V ups
- Cardio: bicycles
- Commando folds
- Cardio: Plank Jacks
- Side Plank Rotation
- Cardio: Sumo Squat oblique twist

REST: 1 min if need
Video Here

 

Ab Blaster: 3-4 Rounds || 1min 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 (10x Mountain Climbers & 10x Oblique Climbers)
*Repeat for a total of 3-4 Rounds
Video Here

 

Ab Burner: 20 reps of each || 3-4 rounds || 75 sec rest between rounds
- Hip Raise out to leg extension
- Side to side leg drops
- Straight leg oblique crunches
- Plank dips
- Side to side In & out abs
- Crucifix twists
- Bicycles extension v up
Video Here

 

BOOTY WORKOUTS

Butt Burner
- 20x Feet should be shoulder width apart hip raises
- 20x Heels together toes out- raises
- 20x 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
- 12 Hydrant Lifts
- 12 Hydrant Lift w/ Leg Extensions
- 10 Lateral Straight Leg Raises
* Repeat last 3 exercises on other leg, then repeat from beginning.
Video Here

 

All Fours: Do all exercises on one side before moving to the other, repeat 3 rounds
- 20x Straight leg pulses- middle, 45degree outside, 45degree inside
- 20x bent knee donkey kicks- middle, outside, inside
- 15x rainbows
- 20x clockwise circles
- 20x anticlockwise circle
- 10x knee to shoulder
- 10x full hydrants
- 10x hydrant pulses

 

Squat Series: Do 3 Rounds
- 20x curtsy lunges (same side)
- 20x curtsy lunge pulse
- 20x in and out squats steps
- 10x basic squats
- 10x basic squat pulses
- 10x narrow squats
- 10x narrow squat pulses
- 10x sumo squats
- 10x heels up sumo squat pulses
- 10x step back lunges
- 10x heels up narrow squat pulses

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