Sweat it reload pdf download

Sharing your unique download link is prohibited and may result in an infringement and immediate deactivation of your digital download.

Thank you for your honestly and supporting this project I have worked so hard on! All purchases for digital downloads made on www.

Due to the intangibility of the product digital download , we cannot accept any request for refunds. In the case where a purchase error is made please contact us via hello sarahsday. Cart 0. Sale Price: Add To Cart. This take a 1 minute break, before completing will also promote toning and sculpting another round of the circuit. Again, you will repeat the same movement. Sezzy Circuits are unique to process until you have completed all my training style and have been inspired three rounds of all three circuits.

Each circuit includes F O U R exercises. Yep, you guessed it! Sure my weights determination and overall fitness level. It workout and keep up with them. I AM strong enough with the boys including Kurt. Looking on the board where whatever that means. The epic workout included a 5km are extremely tough. Challenges will test particularly the Ballet Booty Burner and your body physically, but also mentally. Pilates Power that were heavily inspired These workouts are about pushing by my background in competitive ballet yourself, testing your limits and not giving and gymnastics.

This just goes to show up! Some days we how many breaks you have to take to get have L O A D S of energy and motivation, through it. Do these challenges for YOU and no one else! If you have a friend who is smashing Sweat it Reload out with you, I highly encourage you to complete these workouts together. Feel free to mix and match your recovery sessions and integrate active recovery techniques that YOU love. However, you might love a Yin yoga class, skill training or dynamic movement therapy.

Listen to your body and do what feels right for YOU on these days. Your warm up can really be anything you want, the most important thing is that your heart rate begins to increase, your upper lip starts to get a little sweaty and your body is feeling warm and ready to move. Each workout requires you to complete a quick 5 minute warm up before you begin. Listen to your body and asses your energy levels. Not feeling a Sezzy Circuit or Intense challenge?

Not every day is going to be your B E S T workout. Have you ever felt unexplainably drained and lethargic during your workout? This could possibly be dehydration!

Refuelling your body after your intense workouts is one of the most important elements of a maintainable healthy and fit lifestyle! Finding out and acknowledging that I workout best in the A M before lunch time has honestly changed my life in terms of training. If you have the option to decide whether to train in the morning, midday or night, take this opportunity to truly assess it thoroughly.

Make a decision that is right for your body, lifestyle and mood. I highly encourage you not to skip to the next exercise. These workouts have been carefully devised to work in chronological order, activating specific areas of your body at different times.

For example, instead of skipping crab walks, swap it out for something like. Training in a positive environment will do wonders for your overall PAGE Act confident and no one will question you!

As much as I love being a little social butterfly, take this as a time to ground yourself, set goals and unwind. Take some time for yourself and walk in a location that encourages you to breathe and live in the present! Right Leg Forward Touch Toe be kind, unwind - yoga stretches.

Standing Salutation Stretch. But not really…. Foam rolling is an incredible recovery session that can honestly take your training to a whole new level! Push-Ups X Bunny Bounds Travelling X Wall Sit 45 SEC. Eventually moving your body and utilising your muscles without even thinking about it! One way I like to do this is my weekly catch ups with my sissys! Instead of the usual coffee date or sushi sesh, why not go for a walk together!? Walking and talking with the girls is honestly one of my 35 minute sissy stroll.

Enjoying the fresh air, catching up with my soul sissys and moving my body… what more could you want!? Tilt your body side to side, touch your toes and wiggle around. Assess what feels tight or strained and focus on that! And then really exaggerating and elongating the exhale. As we exhale, our bodies and muscles tend to relax and lose a bit of that tension.

THIS is when you want to push a little deeper into each stretch. For example: stretch out both legs straight infront of you in a pike position and lower your torso to your quads. You should feel a stretch up the back of your legs hamstrings. And slowly exhale and push a little deeper into the stretch. Repeat this process with all of your personally selected stretches! Start off with a nice, deep stretch wherever your body needs it most.

While I often encourage people to mindlessly stretch in front of the T. V, tonight, I need you present! If you want to dive head first into this zen space, I suggest you light some candles, rub lavender oil on you wrists, neck and soles of your feet and play some slow tunes.

Take this time to reflect on your day and focus on the breath. Living in such a stressful, go-go-go world, many of us live in a constant state of subconscious stress. This is amazing for the skin, central nervous system and promoting good quality sleep!

Chill out and stretch homegirl! X 10 I felt like there was nothing I could do. I told myself it was my genetics and I would never have a lean and toned body. Everyday I would wake PAGE 9 up and stare at the cellulite on the back of my legs, stomach and thighs. Researching night after night what creams, diets and exercise I could do to get rid of it, I was absolutely exhausted. I felt so helpless and confused. After years of trial and error, I developed a fitness routine that my body thrived off and finally started seeing results.

No more cellulite. I actually felt lean, toned, fit and healthy for the first goodbye fat xx time in my entire life. I have tailored my fitness routine to create a lean, toned and functional body! Each workout aims PAGE 10 MY STORY to get your heart pumping to burn the maximum amount of fat, whilst integrating specialised resistance and weighted exercises to sculpt your muscles, giving you that toned and fit look. Remember, this guide has been written to encourage flexibility.

The most important aspect to this fitness program is simple: Get active and get moving. You got this. PAGE 12 before we get started G OT IT?

Include as much detail as possible. Think of this as your half-way point. Again, be as detailed as possible and store it away with your first print out. This is a great time to reflect and compare results between your two body updates. This will give you an opportunity to make adjustments to your routine, mindset or focus. This will allow you to compare all three body updates, reflecting on the changes that both your mind and body have endured.

PAGE 13 Be proud of what you have achieved and think of these body updates in a positive way. They have been integrated into my program to increase motivation, accountability and tracking results in an easy way. What do I love about my body? This is why I have incorporated a variety of activities and training styles into my program. My goal is to avoid those feeling or any negative emotions you have towards exercise.

As you progress through the eight week program the workouts will become more intense, target differentiated muscle groups and keep your body guessing to avoid plateauing. Each workout has been designed to challenge the body and sculpt your muscles in an extremely detailed and functional way. I simply do not have the brain power to calculate reps, sets, rounds and rest periods cbb. Well my friends… yes, yes you can!

You can also use this timer app with your own personal workouts. Use your selected timer as a guide, integrating your own exercises into the workout! I don't know about you guys, but I consider myself to be a rather impatient individual, especially when it comes to technology. That's why it was so important for me to create an app that is simple, fast and effective! The app contains four different timers I love to sync my wireless earphones with my THE APP phone, start the timer and let the auditory cues guide my workout.

This is going to allow you to completely engage in the workout. Don't you worry, I'm with you every step of the way I want you to be lying on the floor in a puddle of your own sweat by the end these bad boys!

You will perform the specific exercise for 30 seconds, pushing your body as hard as you possible can and then rest for 10 seconds. You repeat this process 6 times so that you have completed the exercise for 6 rounds of 30 seconds with a 10 second break in-between each set. You will repeat this process for all 7 exercises included in the workout. Remember — you must complete 6 rounds of 30 second activity for each exercise before you move onto the next.

Each workout begins with one explosive, power exercise that is designed to start burning that focus muscle group. The idea is to not stop and keep moving until the one minute timer for each exercise is up!