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 Foundations (26m) - A bodyweight only class, you can do anywhere! 4 blocks of 3 exercises, twice through. 30 seconds each move. And an alt-80's playlist, my FAVE!
DAY 2 is HIIT / Cardio Intervals.
Beginning Cardio Intervals (22m) - In this 30:30 superset format, you'll push to "breathlessness", then take 30 seconds to fully recover, so you can push hard again.
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 (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 PREQUEL (33m) - 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 (29m) - After an extended warm-up, we've got 3 blocks of Tri sets (lower body, cardio, upper body). In this time-based interval workout. 40 seconds of work, followed by 20 seconds of recovery.
I give you the option to go bodyweight only, or use a light to medium set of weights if you are more advanced.
IMPORTANT: If you need a longer recovery, simply pause the video until you're ready to go again!
BONUS Workout 1
MOBILITY FLOW (13m) - We'll open up and prime the whole body in this juicy dynamic class. A nice little session you can do anytime!
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!
