Welcome to my 7-Day BOLDER STRONG Fitness Reset!
If you know you should be strength training, but you're not sure where to begin… you're in the right place!
The goal is to challenge yourself by completing these short, effective workouts, and get consistent with your fitness routine.
You can repeat these workouts for a few weeks for even better results. Bookmark this page so you can find it easily, and be sure to look for my follow-up emails!
DAY 1 is STRENGTH:
We'll ease into things with bodyweight only today.
Strength Basics: Bodyweight (30m) - In this all bodyweight class, we've got 4 blocks of 3 exercises, twice through in 40/20 timed intervals. Lots of lower body moves. Push-ups, too. Just do what you can... and let that be OK!
DAY 2 is HIIT / Cardio Intervals.
Cardio Supersets 1 (23m) - We've got 4 rounds of supersets, plus a short finisher in a 30/20 format.
Go at your own pace. As always, I offer modifications to suit your current level of fitness. If you need a longer rest... just pause the video and start again when you're ready.
DAY 3: MOBILITY
Full Body Mobility 1 (24m) - In this whole body functional mobility workout, we've got flexibility, mobility, stability, and a little balance work, too. Covering all the bases in this active recovery workout.
In midlife, we have a greater need for recovery. Muscles need time to rest, repair and recover. If you don't allow adequate recovery, you'll raise your cortisol levels, increase inflammation, and can actually lose muscle.
DAY 4: TOTAL BODY STRENGTH
Today we are picking up the weights.
Bolder Strong PRIMER (31m) - We're mastering the basics in this class, so you master your form and get an idea of which weights to use. 2 rounds of 4 different exercises, 15r each.
IMPORTANT: Your goal is temporary muscle fatigue in every set, so you want to use weights that challenge you to complete the final few reps with good form. If you don't have heavy enough weights at home, try SLOWING your tempo to make them feel heavier.
DAY 5: STRENGTH + CONDITIONING
STRENGTH + CONDITIONING 2 (30m) - We've got 3 circuits of Tri Sets (lower, cardio, upper) in time-based 40/20 intervals.
You have the option to go bodyweight only, or to use a set of medium weights if you're feeling it.
IMPORTANT: If you need a longer recovery, simply pause the video until you're ready to go again!
BONUS Workout 1
Morning Mobility (16m) - All on the floor. Wake up, get the blood flowing, work out the kinks and mobilize your body to get ready for the day. Perfect to do anytime and OFTEN!
BONUS Workout 2
GENTLE RESTORE & RECOVER (8m) - Unplug, unwind and reconnect with your body and breath. Perfect for whenever you need a break, some quiet me-time, or just before bed!
