A very good workout. I only did two sets of wall walks bc they made me pretty exhausted and to avoid injuries by doing them wrongly.

Minna

So much for the recovery part 😂 I may have added a couple sets

Mckenzie

-Hip mobility & Stretches

- HIIT circuit 

- Ab circuit

We’re starting off easy, but don’t get too used to it 😜 Take today to stretch your muscles and prep your body for the next 6 weeks! 🤍

Don’t forget to share your progress on IG and FB using #PowerfullyPositiveNewYear 🥰

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Sit on the ground with one leg out to the side and the other in front of you tucked
-Lean your upper body towards the leg out to the side using your outside arm to intensify the stretch by rear up and over your head

Seated side stretch

-Half sit on a box with one leg 
-Place a ball under your leg 
-Roll back and forth as well as side to side  self massaging your hamstring

Posterior leg smash

Hip Mobility & Stretches

-Perform high knees and very few reps pause with one knee high 
-Repeat pausing with both knees equally

Alternating high knee pauses

-Lower into bottom of squat 
-Twist int a side lunge and back 
-Jump and land safely
-Repeat back and forth

Jump squat lunge twist (new)

-Drop to your hands then take your full body down to the ground
-Do a push-up, and pop back up to your feet 
-Jump up and reach overhead as you do 
-Repeat

Burpee (new)

HIIT

-Start on your hands and knees
-Lift one leg and the opposite are out to full extension
-Return and repeat to the other side

Bird-dogs

-Sit and place your butt and lower back onto a ball 
- Lean back over the ball 
-Sit up 
-Repeat

Ball sit-up

-Start in a push-up position with your feet on a wall
-Walk your hands towards the wall as you walk your feet up the wall at the same time until you are in a handstand position
-Lower back to the starting position 
-Repeat

Wall walks

-Start in a psh-up plank position
-Lower one arm at a time to your elbows
-Return one arm at a time to your hands
-Repeat

Plank up downs

-Start in an elbow plank position
-Rotate your hips and tap them on the grounds from side to side

Hip dips (new)

Ab circuit

Day 7 Gym - Mobility, HIIT,  Core

Jenny

Crystal

Love your energy, I can feel the genuine excitement to help others reach their goals

Jose

Welcome! Watch this before starting 💪

Kianna

More clarity on rep counts when an alternating move. Other then that👍

First workout in a long while and I loved it!

Alex

Day 1  Gym - Upper/Push

It felt great! I think it was a bit difficult to get started with the workout, as my gym doesn't have any leg-press type options. It took me a while to find an alternative, but I wound up using resistance bands and my own body weight instead of machines. Is there any possibility that you could suggest alternatives to make it more convenient (for those of us with less equipped gyms)?

Sarah Mickelsen

Morgane

Day 2  Gym - Lower body

Brianna

Day 3  Gym - Upper/ Pull

Well, today I learnt I can't do a deck squat 😂 Gave 4 stars as there was no alternative for deck squats. Aside from that, it was a killer workout 💗

Super good workout after a climbing session, Demi

Day 4  Full body - Active recovery

Day 5  Gym - Lower body strength

Super nice workout. I decided to cycle instead of doing the stair-thing.

Wasn't able to do archer push-ups, so did normal ones instead. I am definitely feeling this the day after!

Archer Push up are impossible when you're a beginner.

Day 7 Gym - Mobility, HIIT, Core

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