MOVE
WITH
BELL
Welcome to 7 days of movement
This week is all about improving your relationship with exercise, whilst challenging your mind + body to ultimately optimise your health & wellbeing.
You will focus on listening to your body, stepping out and try different ways of moving and prioritise recovery for optimal results.
This training block is designed to be able to do at home with minimal equipment or in a gym!
This week of workouts will incorporate strength, resistance style training, mobility and mindful movement.
I hope you enjoy your week of movement, stretching, motivation and mindfulness!
Additional information:
Balance By bell recommends that you always consult with a qualified health practitioner before beginning any exercise program.
Before performing any exercise program remember to think about your current level of physical health and whether you are able to participate in exercise.
Below are a few questions you should ask yourself before participating in physical activity:
Have you ever been told you have a heart condition?
Do you ever have unexplained pains in your chest at rest or during physical activity?
Have you ever had a stroke?
Do you consistently feel faint or suffer from spells of dizziness
Do you suffer from asthma and require medication?
Do you suffer from type I or II diabetes?
Do you suffer from any medical conditions that may be made worse by participating in physical exercise?
Do you suffer from high / low blood pressure
Do you suffer from any major joint or muscle conditions that may limit you or be aggravated in physical exercise?
Remember to always listen to your body throughout this program. It is so important to take rest when your body needs it! Use this program as a workout guide and if your body isn’t up to it on a particular day, simply use this as an opportunity to add an additional stretch in to your week instead
What you will need:
This training program is designed to be able to do at home with minimal equipment and space! You can of course do the workouts in the gym if you have access to one.
Equipment you will need:
Dumbbells (1-2 sets)
Resistance band (optional)
Mat or towel
Monday: full body strength
APPROX 40 MINUTES
What you will need:
1 set of dumbbells
Mat / floor space
WARM UP:
10-12 reps each exercise
Repeat flow 2 times
Alternating cat/cow
Downward dog pedals
Alternating sky reach
Shoulder rolls forwards/backwards
Side body reach
Body weight squats
WORKOUT:
45 seconds on 15 seconds off
Repeat each circuit 2 times
CIRCUIT 1:
Db alternating lateral lunge sways
Db RDL
Db bent over row
CIRCUIT 2:
Db glute bridge
Db reverse lunge to knee drive with bicep curl
Db sumo squat (slow and controlled)
CIRCUIT 3:
Slow and controlled alternating mountain climbers
Db table top crunch with alternating toe taps
straight leg crunch
Plank hold
FINISHER:
1 ROUND > 45 SECONDS EACH EXERCISE - AIM FOR NO REST BETWEEN MOVES!
Squat jump in and outs
Squat pulses
Squat hold
COOL DOWN
Hold each static stretch for 15-30 seconds
child’s pose
Pigeon stretch
Downward dog pedals
Table top glute stretch
Overhead tricep stretch
Chest opener
Feel free to add any other stretches depending on what your body needs.
YOU’RE FINISHED!
VIDEO OF WORKOUT:
TODAY’S REMINDER
YOU CAN DO HARD THINGS
JOURNAL PROMPT OF THE DAY
THIS WEEK I AM WORKING ON…
Tuesday - lower body & core
APPROX 40 MINUTES
What you will need:
Heavier set of dumbbells
Resistance band (optional)
Mat / floor space
WARM UP
REPEAT FLOW 2 TIMES
10 - 12 reps each move
Hip flexor stretch with arm reach
Alternating cat/cow
Downward dog pedals
Squat to alternating side body reach over
WORKOUT
40 seconds on 20 seconds off
REPEAT EACH CIRCUIT 2 TIMES
CIRCUIT 1 - heavier dumbbells
db glute bridge
single leg RDL
Db squat to OH press
CIRCUIT 2 - body weight
single leg glute bridge
Fire hydrant to straight leg reach
Single bent leg donkey kick
CIRCUIT 3 - body weight and dumbbells
Db double pulse squat
Db alternating lateral lunge sways
Squat jumps (body weight)
CIRCUIT 4
Alternating bird dog crunch (light dumbbell optional)
Low plank shift
Db sit up (slow and controlled)
COOL DOWN
Hold each stretch for 15-30 seconds
child’s pose
Pigeon stretch
Downward dog pedals
Table top glute stretch
Overhead tricep stretch
Chest opener
Feel free to add any other stretches depending on what your body needs.
YOU’RE FINISHED!
VIDEO OF WORKOUT:
TODAY’S REMINDER
YOU ARE ALLOWED TO TAKE THE TIME TO GROW IN YOUR OWN BEAUTIFUL WAY
JOURNAL PROMPT OF THE DAY
I WILL TAKE CARE OF MY MENTAL HEALTH TODAY BY…
WEDNESDAY - WALK / STRETCH
Happy Wednesday!
Today, I want you to check in with your body. It is time to prioritise stretching, light movement and muscle recovery. I love to implement walking into my routine each day because it clears my mind and makes me feel so good. If you haven’t been for a walk yet this week this is your time to do so. If walking is something you do daily anyway, maybe set some extra time aside to go for one a little longer!
To compliment this mindful movement, try this 12 minute stretch class to leave your body feeling lighter and more relaxed.
As this stretch class is more of a flow there will only be a video option so you can follow along with each move!
TODAY’S REMINDER
BE KIND TO YOUR BODY
JOURNAL PROMPT OF THE DAY
WHAT INSPIRES ME AND WHY?
THURSDAY - UPPER BODY STRENGTH
APPROX 40 MINUTES
What you will need:
One set of dumbbells
Optional lighter set to alternate with some of the moves
WARM UP:
REPEAT 2 TIMES
10-12 reps each move
Arm circles forwards/backwards
Shoulder rolls forwards/backwards
Chest openers
Alternating cat/cow
Downward dog pedals
WORKOUT:
Repeat each circuit 2 times
50 seconds on 10 seconds off
CIRCUIT 1 - HEAVIER DUMBBELL
Plank alternating db row > push-up
Lying chest press
Standing shoulder press
CIRCUIT 2 - LIGHT DUMBBELL
Around the world
Serve the platter
Cactus arms
Tricep kick back
FINISHER - NO EQUIPMENT
Mountain climber
Bicycle crunch
Double leg lift
Plank hold
COOL DOWN
Hold each stretch for 15-30 seconds
child’s pose
Pigeon stretch
Downward dog pedals
Table top glute stretch
Overhead tricep stretch
Chest opener
Feel free to add any other stretches depending on what your body needs.
YOU’RE FINISHED!!
VIDEO OF WORKOUT:
TODAY’S REMINDER
I ATTRACT ABUNDANCE
JOURNAL PROMPT OF THE DAY
3 THINGS I AM GRATEFUL FOR TODAY ARE…
FRIDAY - BOOTY AND ABS
This shorter workout will fire up your entire body with a strong focus on the booty and core!
This workout will help improve your core stability and strengthen your back by focussing on the stabilising muscles. It will also give the booty an extreme burn with a focus on higher repetition and lower weight!
APPROX MINUTES
What you will need:
Light set of dumbbells (optional)
Mat / towel
WARM UP
REPEAT 2 TIMES
10-12 reps each move
Alternating cat/cow
Downward dog pedals
Alternating sky reach
Shoulder rolls forwards/backwards
Side body reach
Body weight squats
WORKOUT
45 seconds each exercise
Move promptly into next exercise with as little to no rest as possible
With exercises using one leg at a time complete one side before moving straight onto the next side
Repeat 2 times through taking a 1-2 minute rest between each round.
Bird dog crunch
Crab walk to around the world (one db)
High plank leg raise
Db kneeling to squat
Front squat to alternating reverse lunge
Glute bridge
Bicycle crunch
Sit up to 2x Russian twist
Table top toe taps
COOL DOWN
Hold each stretch for 15-30 seconds
child’s pose
Pigeon stretch
Downward dog pedals
Table top glute stretch
Overhead tricep stretch
Chest opener
Feel free to add any other stretches depending on what your body needs.
WELL DONE!
VIDEO OF WORKOUT:
TODAY’S REMINDER
THERE IS A PAST VERSION OF YOU THAT IS SO PROUD OF HOW FAR YOU HAVE COME
JOURNAL PROMPT OF THE DAY
WHAT OPPORTUNITIES AM I OPEN TO RECEIVING THAT WILL HELP ME ACHIEVE MY DREAM LIFE? HOW CAN I POSITION MYSELF TO ATTRACT THESE OPPORTUNITIES?
SATURDAY - WALK OR RUN
It’s the weekend which means it’s time to get outside and move your body in nature. I personally love using the weekend as an opportunity to get in nature with family or friends to move my body + feel good.
Whether you’re into walking or running, use this time as an opportunity to socialise + connect with others or spend time with yourself + simply distress from the week that has been.
TODAY’S REMINDER
CREATE SOME TIME TO SPEND YOUR LIFE THE WAY YOU WANT TO SPEND YOUR LIFE
JOURNAL PROMPT OF THE DAY
WHAT DOES SELF LOVE MEAN TO ME?
Sunday - flow and recover
Sunday is for rest and recovery.
Today, you are going to complete this same flow as Wednesday! This is an opportunity to improve mobility on the moves you have already practiced + move through this mindful flow. This style stretching will assist in increasing mobility, promote muscle recovery and mindfulness!
This stretch will only take you about 12 minutes to complete. Spend anywhere from 15-30 seconds (or more) on each move and repeat flow twice.
I highly recommend following it up with a meditation or some breathing exercises to get your mind and body in a beautiful and relaxed state.
TODAY’S REMINDER
THIS IS YOUR SUNDAY REMINDER THAT YOU CAN HANDLE WHATEVER THIS NEXT WEEK THROWS YOUR WAY
JOURNAL PROMPT OF THE DAY
AS THE WEEK COMES TO AN END:
WHAT MADE ME HAPPIEST?
WHAT IS ONE THING I AM PROUD OF MYSELF FOR?
WHAT GAVE ME ENERGY?
WHAT DRAINED MY ENERGY?
YOU HAVE MADE IT!
TAKE A MOMENT TO EXPRESS GRATITUDE TO YOURSELF FOR PRIORITISING YOU THIS WEEK!
YOU SHOULD FEEL PROUD, ACCOMPLISHED AND MOTIVATED BY YOUR OWN PERSONAL GROWTH AND SUCCESS TO KEEP TAKING CARE OF YOU
WITH SO MUCH LOVE,
BELL <3