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oldDay 15

Day 15 - Strength + Eat Greens

We are halfway through the challenge. We hope you are having fun so far! You guys are smashing this. We love seeing photos of your adventures and accomplishment.

 If you skipped some days this week, don’t worry. Try to do better next week! 

During the next week on the top of your usual daily themes, we will be adding small daily tasks. Make sure you check this course every day. 

Housekeeping:

  1. If you haven’t done it yet, please share on Whatsapp group a photo of your second-week calendar.
  2. Let us know your most significant achievement so far ( from the challenge). What you are proud of.  

TASKS

1. Complete your STRENGTH DAY workout. Do the workout below or your strength workout.  

2. Aim to Eat Green Veggies with every single meal for the next week! This could be anything: kale, broccoli, courgette, salads, rocket, spinach, spring onion, peas. Share your meals in the group. 

Green vegetables offer a potent dose of fibre and vitamins and minerals, including antioxidants and phytochemicals that have been shown to lower cholesterol, prevent heart disease and help reduce the risk of cancer.

The biggest mistake people do when they want to change their eating habits is making the process too complicated. They want to change it all at once, throw out the “bad foods” and stock up with “good ones.”

We only ask you to add some greens to your food.

Cannot commit to eating greens with every meal? Fine, try to add them to one meal a day.

 

Workout

We changed couple of exercises from our SLOMO workout. If the last rep dosn’t feel hard,  you can add weights or go even slower (6 seconds or 7s instead of 5s )!

Warm Up
Join Mobility – move every single joint in your body (demo)

Warm Up Combo – perform 10 reps. 

Main
The workouts stands for Kettlebells but you can also use a heavy book, pot with stuff, etc. any heavy
object really. It’s about GOING HARD AND GOING SLOW:

What do you need:

  • Notepad
  • Interval timer
  • Kettlebell, Dumbbell, Heavy book, Kitchen Pot filled with stuff.

Set up the timer for 5 sec work, with no break for 20 intervals.
Use the timer as your guidance, go 5 seconds down and then 5 second up. Try to do 10 reps like that.
Stop when it becomes super hard or impossible. For each exercise note how many out of 10 you
managed and what item you used.
Slower and heavier is better for this workout.

Exercises: (when * is next to the exercise you need to do both sides)

Stretch
Stretch all the muscles after the workout.
You can use this video

Why Strenght is important?

Go back to Day 8 to refresh