Welcome!! I am so excited to get this challenge started with y’all!!
Today’s workout will be a total body workout with one of my fave trainers, Autumn Calabrese. She is the creator of the 21 Day Fix which you guys have been seeing me rave about on Facebook! #love
All you’ll need for these workouts are a mat, and if you have them, a resistance band, a pair of light 2.5 or 3-pound weights, and a step.
A Few Quick Pointers
Throughout this 7-day challenge, remember to stay hydrated and to always warm up and cool down. You don’t ever want to just blast into a workout.
The warmer your body and muscles are, the greater range of motion you’ll have, and you’ll also be preventing injury! #workoutsmarterANDharder
Also, listen to your body! There’s a difference between the good kind of lactic acid build-up burn and injury pain. Use good form!
Lastly, if you’re so out of breath or fatigued that you can’t do another rep, take a break by marching in place and get back into it as soon as you can!
If you have any questions, don’t hesitate to ask me. That’s what I’m here for!
So without further ado, if you haven’t already done so, lace up those workout shoes, clear a space, and let’s get STARTED!
Warmup – Dynamic Stretching
If you want to skip the intro, Autumn gets started with the stretching at 0:28
Remember to breathe when you’re working on your abs. Oxygenate your muscles!
She starts the workout at 1:00.
This workout incorporates the use of a step and a band. Don’t worry if you don’t have these things!
You can still effectively do this workout without them as long as you really SQUEEZE your muscles imagine having resistance to make it harder. Don’t just lazily flop through the moves! Activate those muscles!
The workout starts at 0:40.
Rock those gams! You’re more than halfway through the workout, so remember to bring just as much integrity to these moves as you did when you were fresh!
This workout start at 0:28.
This is your last routine! You’re almost there!
This workout incorporates the use of dumbbells. Again, if you don’t have weights you can find things around your house to use for now — a can of beans, a mason jar full of liquid, etc. If not, tighten and SQUEEZE to create your own resistance.
Workout begins at 0:22.
Cool Down & Stretch
WOOHOO!!!! You did it!!! #virtualhighfive
Now that you rocked your first workout, it’s equally important to take the time to cool down and stretch now.
NOTE: If you have any knee injuries or issues, do a standing quad/hip flexor stretch instead of doing it on your knees.
The stretching awesomeness begins at 0:40.
You are AWESOME! You rocked out