21-DAY SWEAT & DETOX SERIES (for gym or home!)
This is a 21-day guided sweat and detox series designed to get you fit and ready for the summer or use it as cross-training with your usual fitness/athletics.
- Each circuit ranges from 20-60 minutes in length
- Each circuit is filled with high intensity bouts of cardio/anaerobic exercises ranging from 20-90 seconds followed by repetitive strength building exercises for the core, gluteals/legs and upper.
- You do not need equipment for this series! Just water, optional running shoes and a large safe space.
- This can be done at a gym or at home.
- Recommended to be done in the morning when your diurnal cortisol levels are the highest.
- A reminder, one way we off-load excess cortisol (a stress hormone; although small in amounts) is via sweat.
- There is an abundance of research to support how short, intense bursts of cardiovascular exercises are excellent for reducing/preventing inflammation, anxiety/depression, sleep disorders, and preventing many diseases and illnesses including neurodegenerative diseases like dementia/Alzheimers'.
- This series is intense, so it is not suitable for those still tending to fresh injuries, illness or pregnancy.
- To compliment this series drink 2-3 liters of purified water a day.
- Begin to eliminate or reduce alcohol intake, vaping/smoking, any habits that you know are disrupting your inner peace.
- Do your best! This series is intense. Do what you CAN do, avoid focusing on what you CAN'T.
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Day 1: Full Body Circuit (60 min)
Today is the intro class to the next 21 days - it is a full body circuit and workout. It is a longer circuit filled with short bouts of intense movements like: jumping jack, jump squats, side to side jumps, running on the spot. These intense bouts are then interspersed with endurance and strength...
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Day 2: Glutes & Jump Squat Circuit (35 min)
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 sid...
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Day 3: Arms & Upper Body Circuit (48 min)
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.
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DAY 6 - REST!
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Day 7: Quick Full Body HIIT (31 min)
Today we go right into it in a compressed HIIT practice: 50 x jack set intervals with squats, push ups, abs, lunges, jump squats, plank and a wall sit.
- 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: yo...
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Day 8: Somatic Sweat + Full-Body Intervals
Today has the usual intervals with moments of "somatic sweat" a type of class I offer in the studio. Anticipate a..few (just a few) moments of rest, the usual moments of release in shaking/releasing tension from the body, punching, and some breath-work amidst the usual jacks, jogging, squat pulse...
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DAY 9: OFF OR from the archives: Serotonin Sweat + Yoga (57 min)
This is not a yoga practice, but includes a few yoga poses. This practice is perfect to couple with the serotonin breathwork class as well. Whether it's the midwinter blues or the "film" of deep winter sluggishness, this one is for you. Expect down dogs, squat jumps, glute work, ab work, 20-30 se...
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Day 10: Quick Glutes! (31 min)
Expect repetitions of: glute squats, jump squats, bridge pulses, hydrant kicks, curtsey squats.
For sleeping, try this two-hour sleep and ASMR meditation practice:
https://mccabedigitalstudio.vhx.tv/sleep/videos/release-tension-rain-asmr-for-sleep-2-hours
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Day 11- Cardio Circuit + Legs & Glutes (56 min)
Today is a glutes AND legs focus (even though I say glutes-only). Expect our usual bouts of cardio + intensity followed with 20-30 seconds of rest. Lunges, curtesy squats, side to side skaters, squat jumps, W3 pulses, hip extensions and ending with cathartic breath!
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Day 12: Full Body HIIT (52 min)
In this sequence: 3 min warm up + 3 sets of jacks, curtesy squats x 3 sets, push-ups x 3 sets, skater/touch ground x 3 sets, squat jumps x 3 sets, plank work, hydrant kicks glute work - and a few more surprises. This is a full body workout.
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Day 13: 29 min NO CARDIO just core (and a bit of glutes)
This is a NOT a cardio or high intensity practice. Today is core work with a sprinkling of glute work. You can add this onto a more intense class within this series or do it on its own during an active resting day.
Option to add on, "Restore/Spinal Flush":
https://mccabedigitalstudio.vhx.tv/deep... -
Day 14: "3's" Practice (Cardio, 3 sets of each exercise (30 min)
Today's practice cycles through three sets of five exercises: heel kicks, modified burpees, heels-in-toes out squat jumps, high knees and jacks. Today is also interspersed with our usual breath, short breaks, and ends with dynamic breathwork.
For add-ons today and for the shorter circuits that ...
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Day 15: Full Spectrum, Gradual Intensity & Somatic Sweat (47 min)
Today is a bit dfferent from the others! We do a full spectrum practice/sequence that includes a little bit of everything but in a gradual way with moments of release after intensity. Gradual warm-up, with usual full body movements: skaters, upper body work and more.
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Day 16 - Gradual Intensity - Full Body (43 min)
Today's practice we begin with a five-min warm-up and gradually build in intensity. There is more of a layering approach with the squats, skaters and variations of squat hops and jacks.
At 25 min - we head to the floor and do upper body and glute work. And end with jacks and easy runs.
It is a...
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Day 17: (From Archives. Aug 8) Cardio Circuit (NOT yoga)
This is NOT a yoga practice. For fun, I thought I'd workout with you.
This is a circuit of jumping jacks, mountain climbers, squat jumps, core work, abs, high knees, side lunge jumps and burpees.
