21 DAY FITNSS CHALLENGE
As science has determined on average it takes 21 days to break and old habit and form a new one. December 1st marked day 1 of the new ELEVATED you as you push hard to complete the next 21 days of curated exercise routines.
To optimize your potential for success these livestream were filmed the same time every day. 11:15 am-11:35 am EST.
I want to inspire change in you by enhancing your wellness, decreasing stress and most importantly empowering you to finish the year on a positive and continue to rise and elevate in 2021. Have fun with challenge. You'll soon discover what sessions you enjoyed the most and the sessions you found very challenging!
21 Day Challenge Day 1-Full Body Sweat
Full Body Sweat
Warm up 3 minutes-30 seconds per exercise
Reverse lunge with extension
Wide Mountain climber
Continuous work in a how many ROUNDS did you do (16 minutes) Set up
All exercises are 8-12 reps
Forward back hops 8
Knee to Hand taps
Sprinter Squat 1-2’s x 8
21 DAY FITNESS CHALLENGE DAY 2-Boxing and Core HIIT
21 Day Elevated Live Stream Fitness Challenge
4 combo Boxing and core HIIT
4 rounds 4 minutes per Round
Warm up—3 exercises
Low steps left and right
Single leg Full body crunch
Rest 30 seconds
21 DAY CHALLENGE Day 3-Tabata
Split lunges x 2
Plank rows and extend x 2
Step and Pivot x 2
Pushups x 2
Hands behind head split lunge
Single arm plank
Side step and jump
Loaded Beast to plank jack
Step left-5. Step right 6
Angled Power steps
2-2 max power with step
21 Day Challenge-Day 4-Sweat the Technique
Let me take you on a Boxing journey!
21 Day Fitness Challenge Day 5-Slow Burn
Move slow and steady with this workout. Grab a mini band, gliders ( or towels ) and move with Tiana non-stop as she takes you through a tough full body burner workout.
21 Day Fitness Challenge Day 6-Sweat The Technique 2
21 Day Elevated Live Stream Fitness Challenge. Today we Sweat The Technique again with a 30 minute Boxing Workout. Prepare to run through real boxing scenarios, movement, footwork and defence. Grab your bag or shadow boxing gloves and lets move for 30 minutes straight. Let get into that fighte...
21 Day Fitness Challenge-Day 7-Full Body Sweat
21 Day Elevated Live Stream Fitness Challenge. Day 7
Today is the end of week 1 and your second test day. Our goal together is to reach 15 full sets of the same circuit as day 1..BUT instead of 8 reps we start at 10 and work our way up to 12 reps. Follow my lead or set the new standard and out w...
21 Day Challenge-Day 9-Basic Shadow Boxing HIIT
Today You'll do a follow along Basic Shadow Boxing HIIT Workout. This all levels boxing workout is the prefect session to teach you basic boxing combinations, movement and conditioning. I will also add in some core sets to strengthen your core.
21 Day Challenge-Day 10-Tabata
21 Day Elevated Live Stream Fitness Challenge Day 10-Tabata
Grab a towel and lets get to work . 20 seconds sets or High intensity work followed by 10 seconds rest.
21 Day Challenge-Day 11-3 Combo Boxing Class
In Todays BOXiNG CLASS I'll coach you through technical aspects of 3 boxing combinations. Once you feel the flow of the combination, add your own flavour by increasing the intensity and adding punches.
21 Day Challenge Day 12-Sweat the Technique
A continuous nonstop workout. Throw combos and sweat while learning boxing technique and scenarios
21 Day Challeng Day 13-4 Exercises Tabata
The focus is to master each movement with quality and purpose. You'll do 3 complete rounds of 8 sets of 20 seconds of work followed by a short 10 seconds rest after each 20 second set.. Take 1 minute rest between rounds.
Loaded beast pushup
Hand touch Skater
x 3 comp...
21 Day Challeng Day 14-Boxing Class 2
Lets throw some combs.
1-BR-3B-STEP BACK 5-2
21 Day Challeng Day 15-Shadow Boxing HIIT
21 Day Challeng Day 16-SAVAGE 7 INTERVAL WORKOUT
Savage 7 INTERVAL FITNESS AND BOXING WORKOUT is for all levels. Once again Nate Bower brings heat and creativity to the masses with boxing and fitness fusion workout. You 'll run through a group of seven exercise in 1 minute intervals with short active recovery movements between sets.
21 Day Challenge Day 17-Basic Shadow Boxing Workout
I'll coach you through every movement and combination in this follow along boxing workout. How much have you learned so far?
21 Day Challange Day 18-Easy Beginner Shadow Boxing Workout
21 Day Challange-Day 19-Full Body HIIT
Work in a quick warm up before working at max effort for 1 minute body weight HIIT sets followed by 30 second active recovery sets.
21 Day Challange Day 20-Coached
21 Day Challange Day 21-210 reps-Graduation day