Steal my 7-DAY training plan 👀

Hi 🫣

So Take A Break! took a break & we're not mad about it. 

To celebrate the return of this newsletter to your inbox today, I will be sharing with you my personalised training program for holistic health and cheeky ass glutes. 

This program is holistic, meaning it's got a little bit of everything.

YANG (practices that fire you UP)

🍑 3 x Weight Training Sessions with a GLUTE focus

🫀 1 x Low Intensity Cardio for Endurance & Fat Burning 

🏃‍♀️ 1 x High-Intensity Cardio for Power & Athleticism 

YIN (practices that calm you DOWN)

🧘🏼‍♀️ Meditation for Mental Wellbeing 

🫁 Breathwork for Nervous-System Regulation 

🙆‍♀️ Yoga for Mobility & Tension Release 

🌿 Nature Walks for Rest & Recovery 

If you've been waiting for a sign to get yourself moving, THIS IS IT!

Steal my personalised 7-day training program below... 👀

Day 1: Breathwork / Morning Stretch / Lower Body Weights

Start your day with Wim Hof breathing exercises to oxygenate your body and energise your mind. A 20-minute morning stretch session will awaken your muscles and improve flexibility. Then, head to the gym for a lower body strength session, training three movements - Hip Thrusts, Romanian deadlifts (RDL), and Bulgarian split squats to strengthen and tone your lower body.

Day 2: Meditation / LISS Cardio / Deep Core 

Kick off your morning with 10 minutes of mindfulness meditation to centre yourself and reduce stress. Next, hop on the treadmill for 30 minutes of low-intensity cardio, such as a fast-incline treadmill walk, to improve cardiovascular endurance and burn body fat. Finish off with weighted deep core exercises to strengthen your core muscles.

Day 3: Active Recovery

Take a break from intense workouts and dedicate an hour to deep stretching in the evening to release muscle tension and improve flexibility and mobility.

Day 4: Breathwork / Upper Body Strength

Start your day with Wim Hof breathing exercises to energise your body and focus your mind. Then, challenge your upper body with four movements - kettlebell gorilla rows, push-ups, assisted pull-ups, and overhead presses to build strength and muscle definition in the upper body. 

Day 5: Meditation / Lower Body Wieghts / HIIT Cardio / Deep Core 

Start your morning with another 10 minutes of mindfulness meditation to centre yourself and reduce stress. Engage in lower body strength training with three movements - hip thrusts, goblet squats, and good mornings. Then, weighted deep core exercises followed by 10 minutes of high-intensity cardio intervals (30s Sprint 30s Rest), such as treadmill sprints or kettlebell swings.

Day 6: Active Recovery and Nature Walk

Practice Wim Hof breathing techniques to enhance oxygenation and relaxation. Then, connect with nature on an adventurous walk, focusing on mindfulness and appreciating your surroundings. Finally, wind down with 60 minutes of deep stretching to promote relaxation and recovery.

Day 7: Do Nothing Day!!

It's time to give your body the rest it deserves! Enjoy a full day of relaxation without any structured workouts. Focus on activities that bring joy and rejuvenate your mind, body, and soul.

There you have it ❤️‍🔥

Quick note: The BEST training plan is entirely personal to you and your needs, so take this as a blueprint and feel free to edit as you wish. 

Here are some tips for making modifications ⬇️

1. Intensity and Duration: Feel free to adjust the intensity and duration of workouts based on your fitness and energy levels. If a particular exercise feels too challenging or not challenging enough, feel free to modify it to better suit your needs.

2. Exercise Selection: While the training plan provides specific exercises for each day, feel free to swap them out for alternatives that you enjoy or that target specific areas you want to focus on. Remember, the most effective workout is one that you enjoy and can consistently stick to.

3. Rest and Recovery: Pay attention to how your body responds to the training plan and incorporate additional rest or active recovery days as needed. Rest is as important as exercise for overall wellness, so don't hesitate to take a break when needed.

4. Nutrition and Hydration: Remember to fuel your body with nourishing foods and stay hydrated throughout the day. Listen to your body's hunger and fullness cues and adjust your nutrition plan accordingly.

If you're thinking you might need some extra guidance when curating a personalised program, book a FREE call with ME where we can chat about your specific needs and training goals & you can ask any questions you might have.

Take A Break! will be back in a few weeks 😎