MOVEMENT CHALLENGE
Spring is in the air, It’s Time to get moving! Stay motivated and accountable! Enjoy this 14 day challenge with me. Let’s move!!
WEEK ONE
day one - video one
the kick start
20min LET’S GO WORKOUTA great all round workout needing no equipment to increase fitness and full body tone
PLUS A 30MIN BRISK WALK
It’s a great idea to go for a walk directly after your 20min workout if weather permits to extend your fat burning capacity
day one - video two
FOLLOWED BY THE 10MIN MINDFUL breathing visualisation
The perfect way to end your 50min movement routine.
day two - video one
IN CONTROL
20MIN Let’s ALIGN workoutEnjoy this calm and controlled session focusing on a steady core, strong back and toning for the legs. Equipment recommended (light dumbbells)
day two - video two
traditional length
10min lets stretch sessionTraditional stretches perfect to follow on from your movement session.
Day Three - video one
UPPER BODY BLITZ
20Min let’s go workoutA great strength workout with Kat. One of my favourites!! Equipment needed (dumbbells + mat + chair)
Day three - video two
FOLLOWED BY THE 10MIN Mood stabiliSing mindfulness Practice
The perfect way to end your 20min workout.
day four - video one
LOWER HIIT
20min LET’S GO WORKOUTThis lower body HIIT (high intensity interval training) workout will be sure to make you sweat! With 10 exercises for two rounds of 40:20 intervals. Equipment recommended 1x heavy dumbbell
PLUS A 30MIN BRISK WALK
It’s a great idea to go for a walk directly after your 20min workout if weather permits to extend your fat burning capacity
Day FOUR - VIDEO TWO
FOLLOWED BY THE 10MIN Mindful body scan
The perfect way to end your 50min movement routine.
DAY FIVE - VIDEO ONE
move with ease
20min Let’s Flow sequenceExplore moving with ease and letting go of overwhelm with this simple yet effective flow sequence.
Day five - video two
FOLLOWED BY THE 10MIN left nostril breathing practice
The perfect way to end your yoga flow
DAY SIX - VIDEO ONE
BEAUTIFUL YOU
20min LET’S ALIGN WORKOUtAll about balance and control.Enjoy the feeling of movement, strength and stability as you work your way through this beautifully created align class. No equipment needed
DAY SIX - VIDEO TWO
MORE CORE - AB BLAST
20min LET’S GO WORKOUTThis workout is all about abs and core. A great session to add onto the end of one of your other Lets Go or Lets Align workouts or to even just enjoy on its own. Equipment recommended (mat + 1 x light dumbbell)
DAY SEVEN - video one
ROLL AWAY
10min Let’s stretch sessionThis foam roller release video can be paused if you wish to enjoy more time on each movement. Be sure to find a few trigger points in each position and allow time for the foam roller to work its magic. Equipment needed (foam roller)
I WOULD LIKE TO ENCOURAGE A 30-60MIN WALK prior to this roller session IF IT FEELS RIGHT FOR YOU TODAY!
day seven - video two
FOLLOWED BY THE 10MIN MINDFUL breathing visualisation
The perfect way to end your day seven movement!
I would also like to encourage perhaps a bath or self massage ( maybe even an afternoon snooze??) Be kind to yourself! Be proud of yourself for completing week one as best you could!
Now let’s rest and prep for week two!
WEEK TWO
Day eight - video one
upper body tone
20min Let’s go workoutA great workout to tone arms and core. Equipment recommended (dumbbells + mat)
day eight - video two
chest opening & lower body release
15min let’s stretch 3.0A great upper body stretch and lower body release. Equipment needed. (a foam roller or rolled up towel will be helpful for some of the exercises towards the end)
day nine - video one
gentle Strength
20min Let’s Align workoutA mat work class including gentle abdominal + core work and glute strengthening No equipment needed.
PLUS A 30MIN BRISK WALK
It’s a great idea to go for a walk directly after your 20min workout if weather permits to extend your fat burning capacity
day nine - video two
FOLLOWED BY THE 10MIN Mood stabiliSing mindfulness Practice
The perfect way to end your 50min movement routine.
day ten - video one
Full body sculpt
30min Let’s go workoutA great session for all over toning! Get your heart rate up and enjoy the burn. One of my favourites! Equipment recommended (mat + chair + dumbbells) 30min
day eleven - video one
Stand tall
20min Let’s flow sequenceStand tall and connect with your true self with this confidence boosting yoga sequence. Just do you. You are more than enough!!!
day eleven - video two
FOLLOWED BY THE 10MIN Mindful body scan
The perfect way to end your 50min movement routine.
Day twelve - video one
Lean machine
20min Lets go workoutBuild lean muscle with this butt kicking session. Equipment recommended ( dumbbells + chair + mat)
day twelve - video two
traditional length
10min lets stretch sessionTraditional stretches perfect to follow on from your movement session.
dat thirteen - video one
ENERGY RENEWaL
20min Lets align workoutThis workout should give you some energy without leaving you feeling depleted. Just listen to your body and do what you can! Equipment recommended (chair + mat + light weights)
day thirteen - video two
FOLLOWED BY THE 10MIN left nostril breathing practice
The perfect way to end your renewal practice
day fourteen
YOU MADE IT!!!!!!!!
enjoy this 10MIN mood stabilising mindfulness practice
I WOULD LIKE TO ENCOURAGE A 30-60MIN WALK prior to your mindfulness practice IF IT FEELS RIGHT FOR YOU TODAY!
The perfect way to end your two week movement challenge!!
I would also like to encourage perhaps a bath or self massage ( maybe even an afternoon snooze??) Be kind to yourself! Be proud of yourself for completing this challenge as best you could!!!!
CONGRATULATIONS!!!
Be sure to keep moving daily and stay tuned for our next movement challenge!!
light and love
xx
rachelle
Send me a message and let me know how you feel!! I love nothing more than to hear from you!!!