oldDay 8

Day 8 - Strength


  1. Please share on Whatsapp group, if you haven’t done it yet, a photo of your first week calendar.
  2. And btw, you are doing great! This challenge is not about perfection, is it about creating better habits. Don’t stress if you missed a day or it didn’t went the way you planned. Take a note and try next week! 

Here are few ideas what you can do for your heavy day.

Strong Club if you are on Fitness Soul membership (there is “drop in” option for this class too)
– Your own work out with weights (Barbells, Kettlebells, Sandbags etc)
– Slow Motion Body Weight Workout (scroll down)

– It should be heavy load, not many reps (range 3-8)
– If you are new to this kind of stuff just lift heavy for your capabilities.
– The last reps of each set should feel hard!

If you have done the workout prescribed last week, this week try to add weight! If doesn’t need to be a lot, even 1kg will make a difference.

If you cannot add weight, add reps.


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

NEW Warm Up Combo – perform 10 reps. 

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

Why Strenght is important?

  • While we get older, we start to lose muscles if we don’t lift weights.
  • Building muscles will allow you to burn fat. You’ll increase the percentage of fat in your
    body if you don’t do anything to replace the lean muscle you lose over time.
  • Strength training can help you preserve and enhance your muscle mass at any age.
  • Your body burns fat up to 24h after finishing your workout
  • Develop strong bones. By stressing your bones, strength training can increase bone
    density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it
    can increase your metabolism to help you burn more calories.
  • Enhance your quality of life Strength training may enhance your quality of life and
    improve your ability to do everyday activities. Building muscle also can contribute to
    better balance and may reduce your risk of falls. This can help you maintain
    independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of
    many chronic conditions, such as arthritis, back pain, obesity, heart disease,
    depression and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training
    and aerobic exercise may help improve thinking and learning skills for older adults.