Welcome to Week 6

CONGRATULATIONS!!

You made it to the 6th and final week of the program.  

Let's finish stronger than we started and with equal excitement.

Thank you for completing the Week 5 Reflections. 

I look forward to sharing your insights anonymously with our group.

Look for an email from me on Tuesday with this info. 

LIFESTYLE THEME

Relationships

 

This week's theme is relationships.

Over the past 5 weeks you have strengthened your relationship with yourself and now it's time to share YOU.

We are social creatures.  Connection and community enhance our longevity and fulfillment in life. 

Reach out this week by trying each of these ideas, or adding your own. 

The Ideas:

1.   Call a friend you haven't talked       to in a month+

2.  Text an old childhood buddy

3.  Facetime a family member

4.  Comment on a friends IG post

5.  Set up a friend-date

Holding Hands

WORKOUT #1

Tweener

Grab your resistance band, loop band and water. Blast a bumping playlist and follow along with this blustery class. 

RECOVERY #1

Embrace the New

Give the lower half some love as you embrace new postures in today's recovery class.

Drop Set (Upper)

WORKOUT #2

Sweat Reset

Grab your resistance band, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: For each set complete the cardio move for 1 minute, doing 20 sec ON and 10 sec REST 2x.  Complete the remaining 3 moves with 10 reps on each side (if applicable), then move onto the next set. 

Warm-Up (1 min each move)

1. Heisman

2. Skating Lunges

3. Squat Jumps

4. Jump Rope

5. Hit the Deck

Set #1

Cardio - Heisman

1.  Bear Hold Firehydrant

2.  Bear Crawl

3.  Bear Hold + Fire Crawl

Set #2

Cardio - Skating Lunges

1.  Twist Punch

2.  Bicep Curl

3. Fly

Set #3

Cardio - Squat Jumps

1.  Curtsy Squat + Press 

2.  Circle 0 Crunch

3.  Windmill Legs

Set #4

Cardio - Hit the Deck

1.  Plank Knee Drive + Hip Drop 

2.  Plank Criss Cross Extend Crunch

3.  Leg Lower & Frog Kick

RECOVERY #2

I Feel Good

Hips, twists, and intentionally slow core work fulfill this overall feel good class.

 

A great session to uplift your spirits.

The End - Week 6

WORKOUT #3

The End

Grab your resistance band, loop band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: This is it!  Your last workout of the program.  Let's end with a bang.  Complete each exercise as fast as you possibly can, until your body gives out.  Go until failure or 1-min, whichever comes first.  Take no rest between moves and 30 sec of rest between sets.  Here we gooooo!!!

Warm-Up (1 min each move)

1. DD/Bear Hold + DD/Frogger

2.  Wide Full Squats

3.  Heisman

4.  Mummy

5.  Hit the Deck

Set #1
Moving Pushups

In/Out Squats

Plank Hold

Set #2

Pushup Jacks

Bear Hold Pressouts

1-Arm Plank

Set #3

Tricep Kickback Pulses

1-leg Hip Raise Pulses

Scissor Up/Down

Set #4

Bicep Curl Pulses

1-leg Deadlift Pulses

Flutter Kick

Set #5

Lateral/Front Raise

B-ball Jumps

Bicycle Extensions

Set #6

Woodchopper

Star Jumps

Sea Turtles

Way to go!

YOU ARE DONE!!

How does it feel?  How do you feel?

To wrap up the week, submit your reflection responses below.

I will send a more detailed post-program survey on Tuesday, so stay tuned for that. 

Instagram with me!

 

@angelachronisliving

Angela Chronis

(808) 856-6008

asoulfulself@gmail.com

 

©2019 A Soulful Self