Day 2: Glutes & Jump Squat Circuit (35 min)
21-DAY SWEAT & DETOX SERIES (for gym or home!)
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35m
This is a glutes circuit that is interspersed with squat jumps x 20: (short and sweet) but intense! In between squat jumps, expect exercises for the Glutes Maximus, and the "deep six" gluteal muscles involved in hip rotation and abduction: Wide legged squats, "clamshells" lunge variations and side lunges.
A reminder that these classes are intense right outta the gate, with minimal warm-up.
For add-ons today and for the shorter circuits that last between 20-35 min, I recommend that you also add on:
- Brisk walk or for nerds: your 10,000 steps (average one hour or so)
- Treadmill on incline of 2-4 (30 min)
- Jog, bike, elliptical (20 min to start).
Restorative add-on today:
Do this class in the studio: https://mccabedigitalstudio.vhx.tv/videos/a-448
A reminder to not hurt yourself!
Use running shoes, safe wide open space, MODIFY by going slower or doing less reps.
Breathe in through your nose, and out your mouth if
Drink water while practicing.
Eat well and sleep well.
If you are someone who needs to eat in the morning EAT! Do not starve or deprive your body.
For intermittent fasting - (compressing your "eating window") all this means is a blocked window where you're staying hydrated but not eating. Most people find eating between 12pm-8pm is the easiest window to commit to.
I am currently not intermittent fasting (compressing your "eating window" during this series, but it has been argued to be productive for many things - here is an interesting input of data on metabolic health, flexibility, cognition and glucose/insulin levels:
Up Next in 21-DAY SWEAT & DETOX SERIES (for gym or home!)
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Day 3: Arms & Upper Body Circuit (48 ...
Today it is part cardio/ part endurance with focus on your arms and upper body. This circuit includes: jumping jacks + heel kicks with arms, modified push-ups, tricep work, boxing the arms, mountain climbers and more. We work the biceps/triceps/deltoids and core.
A reminder that these classes ar...
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Day 4 - Abs Circuit (36 min)
This is an abs circuit with minimal cardio bursts - mostly just core. Please grab a yoga block or pillow.
- For add-ons today and for the shorter circuits that last between 20-35 min, I recommend that you also add on:
- Brisk walk or for nerds: your 10,000 steps (average one hour or so)
- Tr... -
Day 5 - Full Body Circuit (55 min)
This is a longer full-body circuit that includes a brief warm-up + squats, squats with side kicks. This full body circuit includes core and upper body work.
