SWEAT + RESET | 30 DAY FITNESS PLAN
Introducing…
Sweat + Reset
Our monthly curated plans are designed to help you make the most of your Balance + Glo Membership as we guide you to a specific goal. Every month, we launch a new plan to support you!
This month we launch our 30 DAY SWEAT + RESET fitness Plan.
Read on to hear more about it >>
Sweat + Reset | Fitness Plan
30 Day Plan
Whatever your fitness level, this 30 day (4 week) full-body programme will help you cultivate a weekly fitness routine at home. It’s designed to help you reach your goals and challenge and educate you about your own body - and importantly have fun along the way (no matter your starting point). It’s designed to support you in developing a stronger, healthier body.
Each week, you’ll complete:
2-3 workouts (durations ranging from 15 to 30 minutes) - made up of bodyweight and dumbbell sessions (each of the dumbbell classes can be completed without weights, or if you would like to add weight and don’t have a dumbbell/s you can use cans, filled water bottles or a sturdy bag filled with books).
1 mobility/yoga session - either Olivia’s new ‘Recovery Flow’ curated specifically for this plan, or your choice or restorative flows on the on-demand library.
This plan is focused on making you feel good and energised, rather than sore and drained. It includes higher intensity workouts, but is low impact and encourages restorative flows in order to strike the right balance for sustainable change.
BUILD. MAINTAIN. RESET
Over the 30 day plan you will:
Gradually build intensity over the 4 weeks.
Build a sweat with low impact exercises.
Work at a level that works for you.
Incorporate mobility and restorative flows to allow the body to recover and maximise results.
Complete a mixture of bodyweight and dumbbell workouts.
Feel fitter at the end of the 30 days and encouraged to continue building your fitness.
THE SCHEDULE
Week 1 - Motivation
This week we encourage you to complete 2-3 workouts. Choose from the 3 workouts below to build full body fitness and strength. Finish the workouts feeling motivated and encouraged to move through the weeks:
Low Impact, Introduction to AMRAPS (As Many Rounds As Possible) with Evelyn, (bodyweight, 20 minutes)
Build Your Strength with Evelyn (dumbbell, 20 minutes)
Confidence from the Core with Evelyn (bodyweight, 15 minutes)
Week 2 - Level Up
This week we focus on levelling up with bodyweight and strength exercises. Choose 2-3 workouts from those listed below:
Pump it Up Cardio with Hannah (bodyweight, 20 minutes)
Build Your Strength with Hannah (dumbbell, 30 minutes)
Low Impact AMRAP with Evelyn (bodyweight, 15 minutes)
Week 3 - Maintenance
This week we focus on staying at the same level and maintaining the progress we have made. Choose 2-3 workouts from those listed below:
Morning Endorphin Boost with Hannah (bodyweight, 20 minutes)
Core Control with Evelyn (bodyweight, 15 minutes)
Week 4 - Go Hard
It’s time to up the tempo and really push in the final week of this plan. Choose 2-3 workouts from those listed below:
Bodyweight energiser with Hannah (bodyweight, 20 minutes)
Low Impact Metcon with Evelyn (dumbbell, 30 minutes)
Full body strength with Evelyn (dumbbell, 15 minutes)
Weekly - Reset
Each week we encourage you to complete at least 1 mobility/recovery flow. Olivia’s Recovery Flow has been specifically curated for this plan. Utilising different techniques such as myofascial release, breath work and stretching this class will help you clam the nervous system, creating the ideal environment for recovery.
Recovery Flow with Olivia 25 Minutes
Other recommended flows include: 15 minute Restorative Flow, 30 minute Yang to Yin, 15 minute Upper Body Release, and 25 minute Yin for Hips.
If you have any questions on the plan, or are in need of any advice or guidance please contact our Co-Founder and Head of Fitness Evelyn.
