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Whole You Summer
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Welcome to the unchallenge content. Access your week's info right here.
Contents
Week 1: A Healthy Heart
This weeks focus is to exercise our cardiovascular system for 150 minutes, and be heart healthy!
Cardiovascular Health Overview
Cardio Assessment
Warm up before your H.I.I.T.
HIIT (10 min)
HIIT (12 min)
HIIT (15 min)
A short cool down
Quiz to schedule Zoom Call: Which works best, Monday at 12:15pm, or 5:15pm EST
Week 2: Sweet Slumber
Want to get the most out of your daytime hours? Get the most out of your sleep. Let's talk shut eye together.
Sweet Slumber: Sleep Matters
Sweet Slumber Assessment
Body Scan, with Linda Hochstetler
Taking About Sleep, with Judith Mendoza
Week 3: Joints are Your Best Friends
Joints You can Count On
CARS day 1
CARS day 2
CARS day 3
CARS day 4
CARS day 5
Week 4: Unsticking your sticky parts
Cardiovascular Health Part 2
UnChallenge - CardioForm#2
Lower arm and hand
Week 5: Adding Resistance Training Safely
This week we have some fun with common and simple weight training movements. Read the outline to understand why weight training is so important for women and how we can do it safely and with ease.
Strength: What It Is and How to Get It
Bicep/Triceps/Upper back
Pushups/Tricep Pushups, and Press
Lower body 1, chair squat and suitcase lift
Lower body 2, Squat and Pelvic Press,
Lower body 3, single leg exercises
Week 6: Gratitude Reduces Stress
Gratitude
Heart lesson
Moving with heart and lung imagery to free the torso
Strength with band
abundance meditation
Week 7: Balance Week
Physical Balance and Life Balance
Foot strength class
Standing class, Balance!
Hip Strength for balance
Standing class: ankle strength
Week 8: Final Week
Pelvic Floor and Breathing
All about your Pelvis
Breathing lesson
restorative class for the Pelvic Floor
Supportive strength class for the Pelvis