back to basics

challenge

WELCOME

TO THE

WEEK ONE

don't forget to

STAY ACCOUNTABLE & CHECK-IN

VIEW LIVE COACHING VIDEOS

CHEER ON YOUR FELLOW CHALLENGERS

READ PRE&POSTNATAL TRAINING DOCS IF APPLICABLE

SHOW UP IMPERFECTLY (REALLY. IT'S OK.)

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01

monday, jan 12 2020

WORKOUT ONE

TOTAL BODY INTERVAL CIRCUIT

STRENGTH: SET YOUR INTERVAL TIMER (DOWNLOAD AN APP OR GO HERE) TO 4 ROUNDS OF 50 SECONDS WORK, NO REST. PERFORM EACH EXERCISE FOR 50 SECONDS (SHOULD FEEL MODERATELY HARD - HARD) UNTIL THE CIRCUIT IS COMPLETED. REST FOR 30-60 SECS (IF NEEDED,) RESTART THE TIMER, AND COMPLETE THE CIRCUIT FOR A TOTAL OF 4 TIMES THROUGH.

CHALLENGE HABIT: PAIR A GLASS OF WATER WITH EACH MEAL TODAY.

CHALLENGE ACTIVITY: CHECK-IN FOR YOUR WORKOUT AND SHARE YOUR FAVOURITE WAY TO REMEMBER TO DRINK UP!

02

tuesday, jan 13

BURPEE TABATA

LET'S GET OUR CONDITIONING ON WITH THIS TOTAL BODY TABATA!

SET YOUR INTERVAL TIMER (DOWNLOAD AN APP OR HERE) TO 6 ROUNDS. 20 SECONDS ON, 10 SECONDS OFF.

 

PERFORM THE EXERCISE WITH VERY-HARD INTENSITY AT THE LEVEL THAT SERVES YOU BEST. REST FOR TEN SECONDS. REPEAT.

CHALLENGE HABIT: ADD TWO HANDFULS OF VEGGIES TO AT LEAST 2 MEALS TODAY.

CHALLENGE ACTIVITY: TAKE A PHOTO WITH YOUR BEST "I LOVE BURPEES" FACE! TAG ME @TARAABELFITNESS AND USE #BACKTOBASICSCHALLENGE

03

wednesday, jan 14

WORKOUT TWO

TOTAL BODY INTERVAL CIRCUIT

& CARDIO AMRAP

CIRCUIT: SET YOUR INTERVAL TIMER (DOWNLOAD AN APP OR HERE) TO 4 ROUNDS OF 50 SECONDS ON, NO REST.

 

PERFORM EXERCISES AS A CIRCUIT (SHOULD FEEL MODERATELY HARD - HARD) COMPLETE THE CIRCUIT A TOTAL OF 4 TIMES THROUGH.

AMRAP: SET A TIMER FOR 2 MINUTES. COMPLETE THE CIRCUIT FOR AS MANY ROUNDS AS POSSIBLE WITHIN THE 2 MINUTES.

 

CHALLENGE HABIT: ADD PROTEIN TO TWO MEALS TODAY.
 

CHALLENGE ACTIVITY: CHECK-IN FOR YOUR WORKOUT. KEEP TRACK OF HOW MANY ROUNDS OF THE AMRAP YOU DID AND SHARE WITH THE GROUP.

04

thursday, jan 15 2020

REST

REST DAYS ARE IMPORTANT FOR RECOVERY AND RESULTS! MAKE SURE YOU TAKE A BREAK FROM LIFTING TWO DAYS THIS WEEK. IT'S GREAT TO KEEP REST DAYS ACTIVE BY DOING GENTLER ACTIVITIES SUCH AS WALKING, SWIMMING, OR YOGA.

CHALLENGE HABIT: PRACTICE ALL-OR-SOMETHING DURING YOUR REST DAY BUT NOTICING WAYS BESIDES FITNESS THAT YOU CAN WORK TOWARDS YOUR GOALS (STRETCHING, FOCUSING ON NUTRITION, ETC.)

CHALLENGE ACTIVITY: GET IN SOME GENTLE MOVEMENT, STRETCHING, OR GET OUTSIDE. TAG ME IN A PHOTO @TARAABELFITNESS AND USE #BACKTOBASICSCHALLENGE

05

friday, jan 16

WORKOUT THREE

TOTAL BODY INTERVAL CIRCUIT

&

CORE FINISHER

CIRCUIT: SET YOUR INTERVAL TIMER (DOWNLOAD AN APP OR GO HERE) TO 4 ROUNDS OF 50 SECONDS ON, NO REST.

 

PERFORM EACH EXERCISE FOR 50 SECONDS (SHOULD FEEL MODERATELY HARD - HARD) UNTIL THE CIRCUIT IS COMPLETED. REST FOR 30-60 SECS (IF NEEDED,) RESTART THE TIMER, AND COMPLETE THE CIRCUIT FOR A TOTAL OF 4 TIMES THROUGH.

CORE (CLICK HERE FOR DEMO:) SET YOUR INTERVAL TIMER TO 6 ROUNDS OF 30 SECONDS ON, NO REST. PERFORM THE THREE CORE EXERCISES BACK TO BACK AND THEN START AGAIN FOR A TOTAL OF TWO ROUNDS.

CHALLENGE HABIT: LET'S GO IN TO THE WEEKEND FOCUSING ON MINDFUL EATING BY PRACTICING, AS BEST WE CAN, THE 3 S'S.

CHALLENGE ACTIVITY: SHARE YOUR WEEKLY WIN, GRATITUDE, AND SOMETHING YOU APPRECIATE REGARDING YOUR BODY IN THE GROUP!

6/7

weekend, jan 16-17

GLUTE FINISHER

 

SET YOUR INTERVAL TIMER (DOWNLOAD AN APP OR HERE) TO 5 ROUNDS OF 45 SECONDS ON, NO REST.

 

PERFORM EACH EXERCISE FOR 45 SECONDS (SHOULD FEEL MODERATELY HARD - HARD) UNTIL THE CIRCUIT IS COMPLETED. REST FOR 30-60 SECS (IF NEEDED,) RESTART THE TIMER, AND COMPLETE THE CIRCUIT ONE MORE TIME THROUGH.

CHALLENGE HABIT: TAKE SOME TIME FOR SELF-CARE THIS WEEKEND.

CHALLENGE ACTIVITY: SHARE A PHOTO TO THE GROUP OR ON SOCIAL MEDIA (#BACKTOBASICSCHALLENGE OR TAG ME @TARAABELFITNESS) OF YOU PUTTING SELF-CARE INTO ACTION!

© TARA ABEL FITNESS 2020

DISCLAIMER: THIS WEBSITE CONTAINS INFORMATION FOR EDUCATIONAL PURPOSES ONLY AND ARE NOT INTENDED TO DIAGNOSE OR TREAT ANY MEDICAL CONDITION, OR REPLACE THE ADVICE OF YOUR HEALTHCARE PROFESSIONAL. IF YOU USE THE INFORMATION ON THIS WEBSITE TO PARTICIPATE IN PHYSICAL ACTIVITY YOU DO SO AT YOUR OWN RISK. USE OF THE INFORMATION MEANS THAT YOU HAVE REVIEWED AND AGREE TO THE WEBSITE PRIVACY POLICY AND TERMS AND CONDITIONS

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