What do you get in this program?
+ Four weeks of workouts and yoga: A month-long program that is meant to be REPEATED and mastered to show your strength & progress!
+ A daily, intense 20-minute workout: This can be done from home or at the gym.
+ A strength drill meant to enhance your movement.
+ A yoga flow to encourage asana knowledge, transitions, mobility, balance, strength, & flexibility.
+ A yoga “Pose of the Day” (found in “Guides” tab) to practice poses.
+ Nutrition Tips (found in “Guides”) to help you develop or maintain a healthy, intuition-based relationship with food
+ Other valuable written content (tips) found in TFYT MANIFESTO (found under “Guides”.
Weekly workouts are laid out as follows and they are fashioned after my personal routine:
2 leg days per week (Monday/Wednesday)
2 arms/core days per week (Tuesday/Thursday)
1 full body workout per week (Friday)
1 "Get Out" day - (Saturday) You are encouraged to get out and do something different and fun for exercise. I give you tons of ideas and I give you a guided running option for the day. Also, a few of the Saturdays have a special workout designed to challenge you.
1 rest day - (Sunday) Featuring a restful yoga pose.
How much time should each day take?
Everything is meant to take you ONE hour to complete. The daily tasks are broken down as such:
The daily workout is only 20 min.
The strength drill will take about 5 min.
The yoga flow is about 8-10 min but is meant to be repeated twice so you are flowing for about 20 minutes.
The pose of the day should take you about 5-10 min.
Total = about an hour.
I designed these workouts so that you can do them AT HOME with little-to-no equipment needed. That said, there are a few things that I highly recommend you have, so you can get the most out of your home workouts with this guide:
- Yoga mat
- Jump rope
- Resistance bands (for around your legs)
- Dumbbells // light = 5-8 lbs and heavy = 10-12 lbs.
- Workout bench or chair or box
- Yoga blocks (optional)
- Stop watch or timer
This guide is friendly for beginners and intermediate levels alike. Honestly, you can make the workouts and yoga as hard as you want. Modify in the beginning and then as you get better you can do the full exercise or pose!
They are supposed to challenge you - you don't get stronger unless you are challenged. But they are also designed to give
you opportunities to modify exercises in the beginning of your journey while having goals of working towards completion of workouts.
The workouts are ordered as you should do them. Workout first, strength drill, yoga flow, yoga pose.
The workouts are also structured and staggered to specifically target certain muscle groups while allowing previously-targeted muscle groups to relax and repair. Your different muscle groups need rest. For example, your leg muscles need a rest day so they have a chance to repair before your next leg day. If you do two leg days in a row, it's going to be harder for your muscle to repair and get stronger because it's missing out on the time needed to do so.
I'm encouraging you to get out of your house and do something different and fun. Each Saturday (or Day 6) will give you an option for a guided run, a list of fun things you could do, or even an optional workout to try. The point is to change up your routine, hopefully get outside, and have fun.
Take a COMPLETE rest day once a week. They are every seven days in this program. Watch the video inside the Rest Day about why they’re so important.
The Purpose of the Program is to...
Kick start you on your fitness & yoga journey, based on my personal experience.
⭐️ Take the focus off what your body “looks like” and put it on what you can DO to build long-lasting confidence.
Help you increase your endurance, strength, flexibility, & balance so you feel overall healthy & fit.
Give you a library of workouts and yoga, similar to my own, easily modified for beginners.
Teach you how to mesh working out and yoga together in one hour from your home or gym (modifications may be required based on individual needs).
Give you nutritional tips of my own based on intuitive eating & encouraging a healthy relationship with food.
Working out and increasing the heart rate releases endorphins in your body. Endorphins are hormones your brain releases that help reduce pain and make you feel happy. Are you feeling sad? Frustrated? Is your energy level low? MAKE YOURSELF get up and move. Go exercise. I promise you'll feel better. Better than if you just sat. People often turn to exercising and yoga as a stress reliever. To let off steam. To work out bad feelings. To just get their mind off the normal stresses of life. Well, it works.
TAG ME IN YOUR SWEATY SELFIES on your stories! I LOVE reposting them to my story! 👏🏽
You can also message me through the app and join the community on Instagram; follow @thefityogitrainer and the hashtags to see what others are doing and how they're progressing! #thefityogitrainer #yogoskenzPOD #yogoskenzflowchallenge
Consult your doctor about your personal physical activity and health during pregnancy. Every body, every pregnancy, and every doctor is different. The best, simplest advice I was always given by my OB/GYN was this: If you were already good at something and it was part of your daily routine, then you are okay to continue doing it. Pregnancy is NOT the time for you to START learning something new. So just BE SMART, listen to your body, don’t be anything that causes pain, and consult with your Doctor.
Injury prevention and form:
Please take learning and practicing correct form very seriously. For this purpose I made videos with detailed explanations of how to perform each exercise. ⭐️ Find these in their muscle categories (Legs, Arms, etc) when you scroll down past “Day Twenty Eight” in the program.
Don't ever compromise quality for quantity. This means don't disregard your form because you want to reach a certain number of reps, amount of weight, or take the perfect picture. If you feel like your form is slipping and you're getting lazy because your muscles are tired, then stop. Take a break. Sacrificing your form will never end well. That's how you get injured.
Each individual exercise has a how-to video to show you how to correctly perform the exercise. Please watch them and practice.
If you're trying to BUILD muscle you will lift heavier weight with lower reps. Heavy weight = you can only lift it for 1-6 reps (low reps).
If you're trying to LEAN out (or maintain), you will lift lighter weight with higher reps. Light weight = you can lift it for 12-20 reps.
If you're trying to build definition in your muscles (more lean): Lift in the middle of heavy and light; moderate. Moderate weight = you can lift it for 8-15 reps and it's difficult.
Sleep is critical. I know I don't get enough of it, but I'm a mom of three, one of which is a baby that still doesn't sleep through the night. This might be you too. So I get it. That said, you still need as much sleep as possible.
During sleep is when your muscles repair the most. This is when the strengthening happens, because they're repairing stronger. Sleep is also when your body is healing and recharging for the next day, so consider sleep as a vital part of your fitness.
How to know when you are pushing it too hard?
When something starts to ache and hurt - more than being sore, and sharp pain is present (even a little bit), then stop. You'll regret it if you don't. Just like fitness, I don't concentrate on the same thing two days in a row in my yoga practice. For example, I don't do a lot of deep backbending two days in a row. I might do a little bit of backbending the day after a deep back bending practice, to ease and loosen up some soreness, but I'm not by any means focusing on deep backbends two days in a row. Why? The same reasoning as before. Because my back needs time to repair.
Making a bodyweight exercise a GYM exercise:
Sprints - you can use a treadmill, elliptical, or spin bike, and sprint on it for 1 minute.
Squats - you can do them weighted, free weight on a squat rack, or in a Smith machine.
Lunges - you can do those weighted with a barbell or in a Smith machine too.
Military presses, or rows - you can do those on a machine or in a Smith machine or with a barbell.
Legs - you can switch up squats with the leg press machine.
For abs - abs on an incline bench or hanging from a pull-up bar, or a weighted machine.
The reason for keeping it FRESH?
Mixing up your workouts is another vital practice to building muscle and staying fit because your body isn't able to "get used to" the same exercises over and over. This is because 1) your body gets accustomed to the exertion and is no longer breaking down the muscles and repairing them stronger, and 2) because their joints (i.e. knees) are being hit repeatedly, this breaks down the joints and tissues in a negative way - overuse. As long as you keep challenging your body in different ways, your body will continue responding, giving you results, progressing, and staying safe and healthy.
I’ve finished the four weeks! ...Now What?:
First off, take note of how you feel. Remember it has only been a month. You've just started. But how do you feel already? Sore? That's ok - totally normal! Are you feeling stronger? Are you eating better? How's your confidence? Are you making time for yourself? Now...do it again. Master it. Take liberties and switch things up. There is literally not one day in this that is the same as the next, so your routine is not going to get "old" just quite yet. This guide was made to be used a few times. It's meant to help start and propel your own self-taught practice!
Plus, now you can develop your own routine and use all the different workouts & yoga on my Playbook, outside of this guide!! 🙌🏽