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30 Day Challenge – Welcome!

30 Day Challenge

Welcome to your 30 day challenge! Pushing you a little more each week, our workouts are designed to amp up any core routine. Nutrition coaching is also provided to help bring out that lean look you are working towards. Roll out your mat and let’s get started!

What to Expect

The Workout: Plan to take the next 30 days one week at a time. Weekly workouts are designed to progress throughout the challenge, starting with basic ab moves and working towards a more advanced routine. Each week’s workout should be completed twice a week and performed in a circuit fashion. The programs outline two circuits per workout meaning that the exercises in one circuit are to be performed back to back with little to no rest. Resting time between sets should be 30-120 seconds.  Everyone’s endurance and fitness level is different so be sure to listen to your body and provide enough rest to complete each exercise with proper form.

The Nutrition: Everyone has heard the phrase ‘abs are made in the kitchen’ so along with our weekly workouts you will have access to weekly nutrition coaching. These suggestions are meant to guide you through small changes you can make to help bring out that lean ab look. If you are currently on a nutritional plan written by a medical professional these suggestions should not be taken into account. As always, check with your physician before making any changes or starting a new regimen.

Proper Measurements: Transformations happen in many ways; feeling better, gaining strength, self esteem improvement and outer changes. Each transformation deserves a celebration and proper recognition. To gain that insight we must have tools to help us track our progress. Here are a few recommendations in doing so.

  1. Track your workouts: With each circuit you are given sets and reps, which are overall goals set to make the workouts challenging. With each workout jot down how far you get in comparison with these goals. Maybe you did 2 sets of 10 reps or only got to 8 reps on that third set. You now know where your strength and endurance lie and can set proper goals for the following workout.
  2. Journal how you feel: When you go into a workout with a positive frame of mind you tend to have better performance and more energy. When a day has been stressful or you have a lot on our mind, performance can suffer. Jotting down how you feel going into your workout can give you a reference point for that day’s performance.
  3. Scale and inch measurements: The scale can be a dirty little liar so we want to focus on the total picture of all measurements. Take the proper measurements of your arm, chest, waist, hips and thigh before and after the 30 days. Having both scale and inch measurements provide a more well rounded picture of changes being made.
  4. Before and after photos: Seeing is believing to some of us. Along with the measurements, before and after photos are a great way to visualize your progress. Because we see ourselves each and every day it can be easy to gloss over changes our bodies make.

 

Continue to the 30 Day Challenge – Week 1 when you are ready, and check out the Week 2Week 3 and Week 4 routines to maximise your workout potential!

Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

Ready for the outdoors?