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Day 23 - A Simple Yoga Flow
Back to basics!
Sometimes the most basic movements are the best movements.


Start your day with a nice yoga flow or get calmness to your day with this 15-minute routine.
Gentle yoga is a great way to slow down, connect with your body, and calm your mind. This practice is ideal for anyone new to yoga, and everyone will enjoy this opportunity to move your body, breathe deeply and simply, just to feel good.


This sequence is packed with traditional poses, along with nontraditional variations on those asanas to increase flexibility and mobility, decompress, and to create more physical space in the body.

This yoga class is a great way to get to know the poses. And while it’s important to respect classic poses, it can also be beneficial to add some new variations.
This practice calms the brain, strengthens the back and helps with the mobility in your legs.

Duration: 15min
Fitness Level: Beginner
Category: Yoga
Equipment needed: None


Poses :
1. Easy Pose / Sukhasana
2. Seated Side stretches
3. Neck stretches
4. Seated Spine Twists
5. Cat and Cow / Marjaryasana and Bitilasana
6. Child's Pose / Balasana
7. Downward Facing Dog Pose / Adho Mukha Svanasana
8. Low Plank / Chaturanga Dandasana
9. Cobra Pose / Bhujangasana
10. Tabletop / Bharmanasana
11. Low lunge / Anjaneyasana
+ hamstring stretches ( chest opener, spider variation )
12. Child's Pose with side stretch / Balasana variation
13. Downward Facing Dog Pose / Adho Mukha Svanasana
14. Staff Pose / Dandasana
15. Seated Forward Bend / Paschimottanasana
16. Butterfly Pose / Baddha Konasana
+ forward stretch
17. Corpse Pose / Savasana
+ leg stretches
18. Dynamic Supine Twist
19. Corpse Pose / Savasana
+ final relaxation / meditation and breathing

Day 24 - HIIT
Let's get that heart rate up!
For this week's first HIIT-session, we are going after a full-body burn.

Remember that every time you are doing the exercise, go full power as much as you can. Then hydrate and balance your breathing on the break time.

Good luck, let's go!



Duration: 15min
Equipment: None.
Fitness level: Beginner.
Workout info:
Work 12sec
Rest 30sec


3 Rounds


Warmup
Round 1
1. Close&wide jumps
2. From one side to other
3. Squat jumps close&wide
4. In&out with jumps
5. Crossover in front
Round 2
1. Close&wide jumps
2. From one side to other
3. Squat jumps close&wide
4. In&out with jumps
5. Crossover in front
Round 3
1.Close&wide jumps
2.From one side to other
3.Squat jumps close&wide
4.In&out with jumps
5.Crossover in front
Cooldown

Day 25 - EMOM
Hardcore workouts for hardcore people!


Today we are back to doing an EMOM workout! But this time - do better. Push yourself and your limits!


This means ‘Every minute on the minute’ so you will have one minute to do a certain amount of reps and the time you got left is your resting time before the next set.

Are you ready to kick off this intensity-boost?

Duration: 25-30min
Fitness level: Intermediate
Equipment: Chair/Stool
Category: EMOM, Home Workouts

Workout info: Please remember to keep your reps clean. Push hard and remember to warm-up well before the exercise. Make sure you have enough room to perform this workout.

Exercises:

2 min - 15 Pop squats
2 min - 15 Handstand wall walks
2 min - 20 Sissy squats
2 min - 25 Step up and over
2 min - 25 Elevated shoulder taps
2 min - 30 Slide mountain climbers
2 min - 20 Jump over a bench
2 min - 30 Abs tuck
2 min - 20 Elevated push-ups
2 min - 20 Side Jump Lunges
Alternatives for exercises:

Pop-Squats > Explosive Jump squats
1. Go into a steady deep squat.
2. Jump as high as you can.

Handstand Walk-out's > Inch-Worm
1. First, from standing position, reach your arms to the ground.
2. Holding your core tight, walk forward with your hands to a plank position. Then bring yourself back and repeat the movement.

Slide Mountain Climbers > Chair-Assisted Mountain Climbers
1. Leaning to a chair in plank position, and keeping your core tight
2. Bring one knee towards your chest and squeeze your abs. Repeat on both sides.

Day 27 - Sweat session
You are killing it, one last workout for the week, let's make it stronger than the first workout.

This workout is a sweat session for the whole body, without any equipment.
Even though the intensity might not be as hard as in the EMOM training and HIIT I want you to challenge yourself with keeping the form as clean as possible and feeling the tension on every rep.
They all count.
Reminder:

if you are feeling sore from the last workout, you can move this workout a day forward. This means that your body just needs to rest and recover more. Listen to your body.


Duration: 15-20min
Fitness level: Intermediate
Category: Home Workouts
Equipment needed: None
15 Repetitions
Rest between 30sec.

1. Thigh killa
2. 30sec Wall squat hold
3. Diamond crunches
4. Narrow push up
5. Scap push up
6. Plank toe-touch
7. Bulgarian lunge elevated
8. Superman
9. Single leg hip thrust elevated
All the exercises are performed for 2 rounds.

Day 26 - Full Body Stretching
Today we are focusing on the recovery.
These recovery routines are just as important as the workouts to keep your body working at optimal levels.

We are going through full body-stretching with basic movements to keep your flexibility and mobility work on point.

-Focus on breathing and in 10sec time, take a deep breath and pull yourself deeper to the stretch. Don't work against the pain.

-Don't do static stretching, but rather try having a small ‘pulse’ in the movement.
- In the last two stretching movements, flex the opposite muscle than what you are stretching (for example quads -> flex hamstrings.) Flex for 3 seconds and pull yourself a bit deeper to the stretch with relaxing the muscle. Repeat 3 times.


Duration: 10min
Fitness Level: Beginner
Category: Stretching, mobility
Equipment needed: None

30sec stretch
2 Rounds


1. Thoracic spine
2. Hip flexor + quad
3. Glute stretch
4. Cat-Cow Stretch
5. Hands to legs-Roll up
6. Chest stretch
7. Spiderman stretch
8. Quads (flex hamstrings)
9. Hamstrings front stretch (flex quads)

Day 28 - Stretching Routine
Now you have reached the last activity for the week - Upper Body Stretching


It was a taxing week, so let's allow the body to recover. Take it easy today and make sure your nutrition and water intake is on point! Consuming healthy food during recovery days is just as important as in the workout days. Reward your body!





Routine for today:
Duration: 14min
Fitness Level: Beginner
Category: Stretching
Equipment needed: None
Exercises
1. Neck Up/Down. 30sec
2. Neck to shoulders. 30sec
3. Neck Left/Right. 30sec
4. Neck stretch to the left side. 30sec
5. Neck stretch to the right side. 30sec
6. Rear delt stretch R. 30sec
7. Rear delt stretch L. 30sec
8. Front delt stretch R. 30sec
9. Front delt stretch L. 30sec
10. Cat – cow. 30sec
11. Child pose, arms backward. 30sec
12. Child pose, arms forward. 30sec
13. Child pose, arms to the L side. 30sec
14. Child pose, arms to the R side. 30sec
15. Upward dog, abs stretch. 30sec
16. Hold position, look L/R. 30sec
17. Right triceps stretch. 30sec
18. Left triceps stretch. 30sec
19. Right forearm stretch. 30sec
20. Left forearm stretch. 30sec
21. Right side stretch. 30sec
22. Left side stretch. 30sec
23. The supine twist with R leg. 30sec
24. The supine twist with L leg. 30sec
25. Windshield wiper. 30sec
26. Knees to chest. 30sec
27. Laying down, arms up.

Day 29 - Strength and Balance
Movement and body control
Body awareness
Control and balance
Recovery training
Movement flow is a pack of movements in one longer drill, that will be performed as smooth and controlled as possible.

Using the ground floor, different levels, stretching and strength moves, you get maximal progress with whatever it will be from balance to body control.

First, you will do each move as 20-second phases.

When the whole drill is through like this we will do it as one flow three times.



The first flow: Spine wave > Cobra > Step through > Squat > Roll up
Phase 1. Spine wave x 20sec
Phase 2. Cobra x 20sec
Phase 3. Step through x 20sec
Phase 4. Squat to roll up x 20sec
Phase 5. Whole flow x 3

The second flow: Mountain climber > Plank > Side kick > Plank side reach
Phase 1. Mountain climber x 20sec
Phase 2. Plank + Sidekick x 20sec
Phase 3. Sidekick + Side reach x 20sec
Phase 4. Whole flow x 3

The third flow: Crab > Bear > Step through > Bridge
Phase 1. Crab + Bear
Phase 2. Step-through
Phase 3. Bridge
Phase 4. Whole flow x 3

Day 30 - Yoga Session
Yoga in the morning is a great way to slowly wake up and connect with your body.
This practice is ideal for anyone new to yoga. A great chance for everyone to enjoy this opportunity to move your body, breathe deeply, and simply feel good in the morning.


This sequence is packed with traditional poses, along with nontraditional variations on those asanas to increase flexibility and mobility, decompress, and create more physical space in the body.


This practice calms the brain, strengthens back, stretches knees and ankles.

Duration: 15min
Fitness Level: Beginner
Category: Yoga
Equipment needed: None


Poses :
1. Hero Pose / Virasana
2. Seated Side stretches
3. Neck stretches
4. Shoulder stretches
5. Seated Eagle Pose / Seated Garudasana
6. Half Lord of the Fishes Pose / Ardha Matsyendrasana
7. Seated Forward Bend / Paschimottanasana
8. Downward Facing Dog Pose / Adho Mukha Svanasana
9. High Plank / Phalakasana
10. High Lunge (one side) / Utthita Ashwa Sanchalanasana
11. Reverse Warrior Pose (one side) / Parsva Virabhadrasana
12. Downward Facing Dog Pose / Adho Mukha Svanasana
13. High Lunge (other side) / Utthita Ashwa Sanchalanasana
14. Reverse Warrior Pose (one side) / Parsva Virabhadrasana
15. Downward Facing Dog Pose / Adho Mukha Svanasana
16. Pigeon Pose (one side) / Eka Pada Rajakapotasana
17. Downward Facing Dog Pose / Adho Mukha Svanasana
18. Pigeon Pose (one side) / Eka Pada Rajakapotasana
19. Child's Pose / Balasana
20. Bow Pose / Dhanurasana
21. Child's Pose / Balasana
22. Garland Pose / Malasana
+ variations
23. Bridge Pose
24. Leg stretches on back
25. Happy Baby Pose / Ananda Balasana
26. Corpse Pose / Savasana
+ final relaxation / meditation and breathing

Day 31 - Upper Body Workout
Welcome to your Full Upper Body Workout!
This workout mainly involves upper body - neck, chest, shoulder, triceps, back and abdominal muscles, and muscle chains. The purpose of the session is to increase muscle strength and endurance.

These exercises will also improve your posture. This workout can be done 3-5 times a week because the workload is not that big and the exercises are performed with bodyweight only.


Duration: 25 min
Fitness Level: Beginner
Category: Muscle Endurance
Equipment needed: None
Exercises
Neck
1. Lying on stomach, up/down (1 min)
10 seconds rest
2. Side raises (1 min)
10 seconds rest
3. Side raises (1 min)
10 seconds rest
4. Lying on back, up/down (30 sec)
10 seconds rest
5. Lying on back, rotation (30 sec)
10 seconds rest
Chest & Shoulders & Triceps
6. Pushups from elbows (30 sec/side)
7. Pushup hold on the top (30 sec)
10 sec rest
Back
8. Separate sides leg&arm raise (1 min/side)
9. Alternating leg & arm raise (30 sec)
11. Upper body hold (30 sec)
1min rest
Chest & Shoulders & Triceps
12. Pushups half/full (30 sec)
13. Pushup hold at the bottom (20 sec)
10 sec rest
Back
14. Upper back raise (1 min)
15. Leg raise (1 min)
16. Hold both (30 sec)
1min rest
Chest & Shoulders & Triceps
17. Slow down, explosive up pushup (30 sec)
18. Pumping pushup (15 sec)
19. Hold on top (30 sec)
1min rest
Back
20. Swimming (30 sec)
21. Close/wide (30 sec)
22. Hold both 30 sec)
30 sec rest
Abs
23. Split sit getups (1 min)
15 sec rest
24. Shoulder rotation (30 sec/side)
15 sec rest
25. Leg crunches (30 sec)
15 sec rest
26. Leg pedal (30 sec)
15 sec rest
27. Legs up torso twist (30 sec)
15 sec rest
28. Plank (1min)

#14 | Marta - Before Bed Yoga
Yoga Classes
Before-bed Yoga
A set of exercises to perform after a long and tiring day, relaxing the muscles tightened during the day and allowing the mind to calm down.
Perform this set of exercises before going to sleep and you will feel an unprecedented feeling of peace before falling asleep.



Duration: 10min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Yoga mat
1.-6. Easy pose with forward fold and side stretches (Adho Mukha Sukhasana)
7. Cat- Cow pose (Marjaryasana/Bitilasana)
8. Child's pose (Balasana)
9. Bridge pose (Setu Bandha Sarvangasana)
10. Leg Lock pose (Supta Pawanmuktasana)
11. Supine Spinal Twist (Supta Matsyendrasana)
12. HappyBaby pose (Ananda Balasana)
13. Reclining Butterfly pose (Supta Baddha Konasana)

Day 36 - Discomfort Dose
Welcome to your daily discomfort!
Instead of letting ourselves go easier as we get more tired and lactic, we are raising up the effort. Go harder.

Reminder, if you are feeling soreness from the last workout you can push this workout with a day forward. This means that your body just needs to rest and recover more. Listen to your body and do not work against the soreness!

Duration: 50-55min
Fitness level: Challenging
Category: Home workout, strength
Equipment needed: Two dumbbells (Can be replaced with waterjugs etc.)




First round: everything 15-reps
Second round: everything 20-reps
Third round: everything 25-reps

1. Banded pulse squat
2. Lunge jump
3. Plank elbow rotation
4. Push up to front raise
5. Wall squat hold
6. Sliders hamstring curl
7. Scorpion
8. Static lunge + press
9. Single-leg hip-raise
10. Donkey kicks
11. Spiderman push up

Day 37 - Mindfulness
Full focus on mental awareness. Today we are gathering energy with a yoga session.
What could be a more perfect way to boost your day?

Yoga is a great way to boost your energy, connect with your body, and ease your mind. This practice is ideal for everyone. It is a great opportunity to move your body, breathe deeply and simply feel good.
This sequence is packed with traditional poses, along with nontraditional variations to increase flexibility and mobility, decompress, and create more physical space in the body.
This practice calms the brain, strengthens the back, stretches legs and strengthens your core and balance.

Duration: 25min
Fitness Level: Beginner
Category: Yoga
Equipment needed: None
Poses :
1. Stretch up and down
2. Side stretch
3. Standing cat - cow pose
4. Deep stretch
5. Triangle stretch
6. Deep squat with knee variation
7. Inner tight stretch
8. Right leg stretch
9. Left leg stretch
10. Cat cow
11. Deep lunge with swing
12. Easy twist
13. Easy twist with variation
14. Seated one leg hamstring stretch
15. Deep lunge with swing
16. Easy twist
17. Easy twist with variation
18. Seated one leg hamstring stretch
19. Butterfly
20. Side stretch
21. Side stretch
23. Quad stretch
24. Lower back stretch
25. Quad stretch
26. Lower back stretch
27. Lower back stretch with legs over head

Day 39 - HIIT
Let it burn! Are you ready to sweat?
We are doing a HIIT = High-Intensity Interval Training, you can do this workout inside or move it outside.


I will be challenging you with combination movements, animal moves, and high-intensity exercises like jump rope and running.
As always, push yourself and give everything you got!
There will be four rounds, you can start with two and increase from there, go with what is your starting level!

The purpose of this workout is to bring up the heart rate and keep it in an 80-100% range of your maximum Beats Per Minute (BPM). The benefit of this workout is that it leads to fat burn, faster metabolism, higher energy levels and increase the level of your cardiovascular system. It is very short and super effective!
Try to start at a steady pace and keep the same pace for the whole workout. It is important to keep breathing all the time because we need to feed all the muscles with oxygen.
Take longer rest between the rounds if you feel that you need more time to catch your breath.

Duration: 25 min
Fitness Level: Adjustable
Category: Cardio/Endurance/Threshold/Fatburn
Equipment needed: no
ROUND 1
Legs back&forward(START WITH RIGHT LEG)
Scissor jumping
Straight punches
Uppercuts
Burpies
REST
ROUND 2
Legs back&forward (START WITH LEFT LEG)
Scissor jumping
Straight punches
Uppercuts
Burpies
REST
ROUND 3
Legs back&forward(START WITH RIGHT LEG)
Scissor jumping
Straight punches
Uppercuts
Burpies
REST
ROUND 4
Legs back&forward (START WITH LEFT LEG)
Scissor jumping
Straight punches
Uppercuts
Burpies
REST