Welcome to WEEK 1 of your 30 DAY SURF FITNESS CHALLENGE!
I am SO excited to be on this fitness journey with you as we work on strengthening your body from head to toe, from the inside out.
My main goal behind setting this 30 DAY FULL BODY FITNESS CHALLENGE is not just about working on setting healthy habits before the New Year but to show you how possible it is to make time to invest into your mental and physical health.
I want this 20 Minute workout challenge to not only show you how much you are capable of but also to help you to develop a consistent training routine. Workouts don't have to take hours. Effective workouts can be done in 10 and 20 minutes, so there is no excuse not to invest daily into the only home you have...YOUR BODY!
GOAL FOR WEEK 1 OF YOUR 30 DAY FULL BODY FITNESS CHALLENGE
Complete this video from November 28th to December 4th 2022 ( yup, each day of the week) :)
HOW DOES THIS 30 DAY FULL BODY FITNESS CHALLENGE WORK?
A new 20-minute INTENSE FULL BODY WORKOUT VIDEO will be uploaded right here on my KZread Channel on the Monday of every week, for 4 weeks from November 28th through to December 19th, with the fitness challenge wrapping up on December 27th!
If you already have a high level of fitness or you feel like you still have a little bit of energy left in the tank after this workout, why not really challenge yourself and give it another go?
The goal is to complete the video assigned to that week each day of that week ( i.e for a total of 7 days)
ADJUST THE WORKING AND RESTING TIMES AS NEEDED:
The video is set to a 40 second working period with a 20 second rest period. The total time for each exercise block being 1 Minute.
You are welcome to adjust this block to suit your current fitness level.
For example, if you are new to fitness or have not been working out for a while you may want to set a working time of 30 seconds and a rest time of 30 seconds. As long as each exercise block is within 1 Minute you can adjust as needed for each workout. Set your own timer and go for it!
FREE CHALLENGE TRACKER SHEET:
You can download a free FITNESS CHALLENGE TRACKER SHEET via the link or feel free to contact me on my email below and I will happily email the challenge tracker sheet to you, so you can print it and tick off each workout as you complete it daily! ✅
/ ohanafitnesssurf
There are a few additional goals on your fitness tracker sheet to add to your 30 Day challenge, which include;
- Drinking 3L of water daily
- Setting healthier boundaries around your social media habits
- Positive daily affirmations
This 30 Day Full Body Challenge is perfect for those of us looking for surf-specific training as well as for those of us who want to improve on our current fitness level.
Remember to take each workout at your own pace. We are all at different stages of our fitness journey and if there are certain exercises that are really challenging, don't let that discourage you. Take breaks as you need to and become excited at the thought of knowing that by the end of these 30 days you will be stronger than you were on the 1st day you started!
Remember...qaulity over quantity! Let's focus on executing each exercise with a safe and correct form rather than trying to do as many reps as you can.
Let's get it TEAM!
#fullbodyworkoutathome #30daychallenge #surffitness
▸ You can also find a range of FREE WORKOUTS on my Instagram (link below) .
Everything from Mobility Sequences to Surf Fitness, Advanced HIIT Workouts as well as beginner-friendly workouts ranging from 10 to 60 Minutes.
➞ Instagram / tee_surf_fi​t
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▸ Be sure to use #TehillahMcGuinness​​​​​ or #TrainedByTee​​​​​ and share your workouts with me as we keep this amazing community growing!
DON'T FORET TO SUBSCRIBE, LET ME KNOW HOW YOU ENJOYED THE VIDEO IN THE COMMENT SECTION BELOW AND PLEASE SHARE THIS VIDEO SO WE CAN REACH AND HELP AS MANY PEOPLE AS WE CAN :)
Take care and see you for our next workout!
✘ B U S I N E S S W E B S I T E : ohanasurfandfitness.com/​
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✉ C O N T A C T (business inquiries): ohana@instructor.net
Love, Tee xx
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Disclaimer:
As a professional athlete and qualified Personal Trainer and Coach your safety is a top priority to us, which is demonstrated throughout all of Tehillah's workout videos. With that being said, please take your personal health and any pre-existing medical conditions/injuries into account before performing any of her workout videos and make adjustments accordingly.
Tehillah McGuinness will not be responsible or liable for any injuries sustained as a result of your participation in this video.