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46.9 KBHARD[CORE] IN '24 CHALLENGE
46.9 KB
WE'RE STARTING OFF 2024 WITH A 31 DAY CHALLENGE IN JANUARY. THIS INCLUDES 24 DAYS OF MOVEMENT AND 7 DAYS OF REST. THE SCHEDULE IS IN NO PARTICULAR ORDER SO PICK AND CHOOSE THE DAYS TO BE COMPLETED BY THE END OF THE MONTH. GOOD LUCK!
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28:07Episode 130 MIN : FULL-BODY THERAPY SERIES
Episode 1
HAPPY NEW YEAR! WE'RE BEGINNING THIS YEAR WITH A SERIES DESIGNED TO ACT LIKE THERAPY FOR THE ENTIRE BODY.
PROPS NEEDED : BALL
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53:43Episode 230 MIN : DEEP CORE SERIES
Episode 2
30 MIN LIVESTREAM DESIGNED TO STRENGTHEN THE DEEPEST LAYER OF ABDOMINAL MUSCLES & PELVIC FLOOR.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS (OPTIONAL. I'll BE USING 3LB IN THIS LIVESTREAM)
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20 MIN : BRIDGING W/5LB DUMBBELLS SERIES
Episode 3
A 20 MIN SERIES IN THE BRIDGE POSITION FOCUSING ON GLUTE ACTIVATION, LOWER ABS & SPINAL ARTICULATION.
PROPS NEEDED : BALL, 5LB DUMBBELLS OR ANYTHING LIGHTER (OPTIONAL)
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49:58Episode 430 MIN : SIDE CORE SERIES
Episode 4
30 MIN LIVESTREAM TO STRENGTHEN, TWIST AND MOBILIZE THE TRANSVERSE ABDOMINIS, OBLIQUES & SIDE BODY. PREVIOUSLY LIVE ON 1/4/24.
PROPS NEEDED : BALL, 3LB WEIGHTS (OPTIONAL)
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15 MIN : PLANKING & GLUTES W/NO BALL SERIES
Episode 5
A QUICK AND EFFICIENT NO PROP SERIES FOCUSING ON PLANKING AND THE CONNECTION OF THE CORE & GLUTES.
NO PROPS NEEDED.
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20:16Episode 620 MIN : STANDING HIP OPENER SERIES
Episode 6
A 20 MINUTE STANDING SERIES FOCUSING ON BALANCE, CORE SUPPORT AND HIP MOBILITY (BONUS: INNER THIGHS)
NO PROPS NEEDED
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30 MIN : WRIST-FRIENDLY FULL-BODY SERIES
Episode 7
A 30 MINUTE LIVESTREAM WHERE WE TAP INTO STRENGTH, LENGTH & MOBILITY OF THE ENTIRE BODY. FRIENDLY ON THE WRISTS.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL) & HAND/WRIST WEIGHTS (OPTIONAL),
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49:40Episode 830 MIN : ADVANCED SERIES
Episode 8
A 30 MINUTE ADVANCED LIVESTREAM DESIGNED TO CHALLENGE THE ENTIRE BODY AND MIND. PREVIOUSLY LIVE ON 10/19/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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51:25Episode 930 MIN : HIP & GLUTES SERIES
Episode 9
A 30 MINUTE LIVESTREAM WHERE WE DIVE DEEPER INTO THE HIP JOINT & THE MUSCLES SURROUNDING IT. PREVIOUSLY LIVE ON 1/1/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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20:19Episode 1020 MIN : STANDING TRAVEL SERIES W/NO PROPS
Episode 10
A 20 MINUTE STANDING SERIES THAT CAN BE DONE WITH WEIGHTS OR NO PROPS. GREAT TO RESET DURING TRAVEL.
PROPS NEEDED: HAND WEIGHTS (OPTIONAL)
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16:44Episode 1115 MIN : TWISTING DEEP CORE SERIES
Episode 11
A 15 MIN SERIES FOCUSING ON ROTATION OF THE SPINE TO TAP INTO DEEP LAYERS OF CORE MUSCLES & THE GUT.
PROPS NEEDED : BALL
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46:55Episode 1230 MIN : INNER & OUTER THIGHS SERIES
Episode 12
A 30 MINUTE LIVESTREAM FOCUSING OUR ATTENTION ON STRENGTHENING THE OUTER & INNTER THIGHS. PREVIOUSLY LIVE ON 1/16/24.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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24:01Episode 1325 MIN : LENGTH & REACH W/NO PROPS SERIES
Episode 13
A 25 MINUTE SERIES USING ONLY YOUR OWN BODY WEIGHT TO LENGTHEN YOUR MUSCLES AND ELONGATE THE SPINE.
NO PROPS NEEDED.
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47:29Episode 1430 MIN : ARMS, BACK & TA SERIES
Episode 14
A 30 MINUTE LIVESTREAM FOCUSING ON STRENGTHENING & MOBILIZING THE ARMS, BACK & TRANSVERSE ABDOMINIS. PREVIOUSLY LIVE ON 1/18/24.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS OR DUMBBELLS (OPTIONAL)
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22:57Episode 1520 MIN : LYMPHATIC DRAINAGE SERIES #2
Episode 15
A 20 MIN SERIES (PART TWO) DESIGNED TO REDUCE INFLAMMATION & IMPROVE CIRCULATION IN THE ENTIRE BODY.
PROPS NEEDED : BALL
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24:27Episode 1625 MIN : POSTURE/POSTERIOR SERIES
Episode 16
A 20 MINUTE SERIES FOCUSING ON STRENGTHENING THE BODY TO FIND PROPER POSTURE & POSTERIOR ACTIVATION.
NO PROPS NEEDED
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49:53Episode 1730 MIN : CARDIO CORE SERIES
Episode 17
30 MIN CARDIO FLOW SERIES FOCUSING ON ELEVATING THE HEART RATE AND BLOOD FLOW ALONG WITH DEEP CORE. PREVIOUSLY LIVE ON 1/23/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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16:45Episode 1815 MIN : DEEP CORE SERIES W/ANKLE WEIGHTS
Episode 18
15 MINUTE DEEP CORE SERIES FOCUSING ON PROPER ACTIVATION OF THE MOST IMPORTANT ABDOMINAL MUSCLES.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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43:56Episode 1930 MIN : LENGTH & REACH/OBLIQUES SERIES
Episode 19
30 MIN LIVESTREAM FOCUSING ON OPPOSITIONAL EXERCISES TO LENGTHEN THE BODY WITH A FOCUS ON OBLIQUES. PREVIOUSLY LIVE ON 1/25/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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23:01Episode 2020 MIN : HIP OPENER & CORE SERIES
Episode 20
23 MINUTES OF HIP OPENING EXERCISES THAT TAP INTO THE DEEP LAYERS OF CORE MUSCLES PLUS A STRETCH.
PROPS NEEDED : BALL
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46:22Episode 2130 MIN : CARDIO FLOW SERIES
Episode 21
A 30 MINUTE CLASS FOCUSING ON MOVEMENTS TO IMPROVE YOUR CARDIOVASCULAR HEALTH. PREVIOUSLY LIVE ON 12/14/23.
PRENATAL FRIENDLY! IF IT'S TOO FAST, USE THE 0.5 SPEED FEATURE :)
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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19:15Episode 2220 MIN : LENGTH & REACH SERIES
Episode 22
20 MINUTES OF OPPOSITIONAL EXERCISES DESIGNED TO LENGTH AND MOBILIZE THE ENTIRE BODY.
PROPS NEEDED : BALL
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49:59Episode 2330 MIN : LOWER ABDOMINALS SERIES
Episode 23
LAST LIVESTREAM OF OUR JANUARY CHALLENGE! COME JOIN FOR A CLASS FOCUSING ON THE LOWER ABDOMINALS. PREVIOUSLY LIVE ON 1/30/24.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
