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7-DAY CHALLENGEmovement guide
Ever stop at a park and notice the way kids move? They run, skip, hop, and jump. They squat, climb, and meander. Kids crave movement. They have an innate wisdom to use their body to explore the world, connect with people, and express their feelings. They revel in taking up space. Like those kids, you were born to move.
At SomaFit we have one goal: We want you to feel alive. We want you to connect with your body. We want you to feel comfortable in your own skin, and to see movement as more than just exercise. Get ready to feel the difference in moving from the inside out. Get ready to connect with your breath. Find your power. Take up space. This movement challenge is a simple way get back to your roots - to rediscover your movement birthright. To feel stronger, calmer, and more in control of your body. To remember what it feels like to crave movement and explore your world. It’s time to come back to your body - and back to life.
Co-Founder, SomaFit
© 2017 SomaFit, LLC
DO 4 SOMAFIT CLASSES A DAY FOR 7 DAYS For those who love structure, we’ve pulled a handful of our favorite classes and created a recommended schedule to follow for the week. All of the classes we’ve chosen are just five minutes long.
Simply decide whether you want a “tone and strengthen” workout or a “relax and restore” class. We’ve chosen four classes of each for every day of the week. All you have to do is click and get moving. * * If you’re not a member of SomaFit yet, make sure you sign up for the FREE 30-day trial so you
have access to the classes in this guide. Go to: somafit.com/register/challenge
© 2017 SomaFit, LLC
The best way to reap the benefits of SomaFit is to use it. Life gets busy, and even though our classes are short, it can still be hard to get into the habit of taking movement breaks. So our number one tip is this: Set an alarm for movement breaks. While you can do all four of your SomaFit workouts at once, you’ll see magic happen when you spread the classes throughout your day. Your body LOVES breaks. Your brain LOVES breaks. You’ll find that your productivity increases and you’ll experience less chronic pain when taking consistent breaks. A few other tips:
● Don’t forget to use the “Favorites” feature on SomaFit to come back to classes you love and want to do again.
● You can also use the “Favorites” feature to create a playlist for the
week so that you can jump right into moving when you alarm goes off.
● Find an accountability partner! Having someone to keep you
moving can make all the difference in reaching your goals. Finally, find what works for YOU. SomaFit offers a lot of variety because we all need different things at different times. Do you.
© 2017 SomaFit, LLC
STRONG & TONED Get Fit With Yoga HIIT - Part 1 Get Fit With Yoga HIIT - Part 2 Back & Spine Energy Boost in 5 Roll, Swim, & Stretch The Body For Strength & Energy RELAX & RESTORE Like A Butterfly For Healthy Spine, Hips, & More On A Wall: Ease Tight Back Muscles Hanging Out In Bed To Relax Your Neck Muscles A Calming Stretch To Reduce Tension In Your Butt & Hips SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC
STRONG & TONED Tone The Arms, Connect The Body Gluteus Maximus! Strengthen The Hips & Core Chest & Shoulder Strength Training
RELAX & RESTORE Spinal Flexibility: Enhancing Life’s Possibilities Simple 5 Minute Meditation The Anti-Slouch Stretch It’s X-Rolls, Baby! SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC
STRONG & TONED Brace Yourself Strong Dancer Legs Let’s Push Up Strengthening Back Posture For Healthy Living
RELAX & RESTORE Core Breathing Meditation Go Deep: Being Self Aware Free Up The Neck & Shoulder Muscles Let It Go - End Of Day Unwind SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC
STRONG & TONED No More Weak Neck & Shoulders Butt Blaster Yoga Desk Break: Full Body Energizer Tease The Core, Master The Pilates Teaser!
RELAX & RESTORE Increased Circulation in Hands, Face, Feet Unblock Those Shoulders With A Block (Or Book!) Melt The Stress Away - Desk Meditation Breathe Easy With This Shoulder/Rib Release
SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC
STRONG & TONED Core Strengthening - No Sit-ups Up & At ‘Em - Ready In 5! Squat Variation for Stronger Legs Arm & Shoulder Strength & Toning
RELAX & RESTORE Gentle Way Up Yoga Sequence Melt Facial Tension Away Tennis Ball Massage For Hips, Spine, & Neck Gentle Alignment: Neck & Shoulders SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC
STRONG & TONED Glute Burn 101 Belly Blasts: Activating Your Energy Energizing Strength With Squats & Twists Core Support For Whole Body Strength
RELAX & RESTORE Roll & Go: Cross-Training For Computer Users Seated Spine Stretches & Isolations For Improved Posture Upper Back Shoulders Release Open Your Heart & Sit Easy
© 2017 SomaFit, LLC
STRONG & TONED Pilates For Strengthening Whole Body Stable Pelvis, Strong Legs Intrinsic Core Training Get Connected With Developmental Patterns For Full Body Fitness
RELAX & RESTORE Who Needs Coffee With This Refreshing Morning Sequence? Let Your Wings Fly: Freeing Up The Shoulder Girdle A Little Love For Your Feet Let It Hang: Release Tension In The Body SUGGESTED MOVEMENT TIMES:
8 AM / 11 AM / 2 PM / 7 PM
© 2017 SomaFit, LLC