Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
1. Jumping in/out squats
3. Walk outs
5. Half burpees
Complete 4 rounds with a 60 second rest between each round.
Swap dairy products for diary free versions today as dairy can be quite mucous forming and can congest the skin. Take a break and instead try coconut milk, almond milk and coconut milk yoghurt as a tasty alternative.
Put your phone on do not disturb mode tonight so that you are not distracted while trying to get your shut eye. It's proven that social media late at night not only affects your sleep and body clock, it also causes you to feel more tired when you wake up. So put the phone down and take some time out to focus on other things - you'll soon reap the benefits.
Go for a 20 minute run.
Try gluten free today. Gluten is the protein found in wheat, barley and rye which can be difficult to break down in the gut. Following a gluten free diet can make you feel lighter and more energised and gives break on the digestive tract
Read 15 pages of a book, and not in bed! Take the time to enjoy it - whether that's on your morning commute or in your back garden, try to switch off and properly shut out the rest of the world.
10 x Push ups
10 x Half way crunches with a twist
15 x Pike toe touches
10 x Tricep dips
10 x Spider man plank
Keep energy levels up with healthy snacks today. Try these beetroot bombs which are packed with D Ribose - a sugar molecule to boost energy levels. The perfect pick-me-up if you're tempted to reach for sugary bites.
Be in bed tonight by 10pm. Start putting steps in place from when you get home to ensure it happens so you can start switching up your routine. Aim to have dinner by 7.30pm and be showered by 8.30pm. Start your wind down process and stick to it!
30 min swim, cycle or run, 10 min skipping
Increase your intake of dark green leafy vegetables today - that extra magnesium will support your muscles. Pop some spinach or kale into a smoothie and have broccoli with lunch or dinner, too.
Walk some of the journey to work - whether it's getting off the bus earlier or parking further from the office. Get those legs moving! It's an easy way to squeeze in those steps and you'll feel better for it, trust me.
10 x Squats
10 x Jumping squats in/out
10 x High plank kick backs (each leg)
10 x Fire Hydrants (each leg)
15 x Glute bridges
If you are eating out today, or on the run, look ahead on Google maps and scope out what is around you. Try and find healthier restaurants or cafes with nutritious food that's not all cakes and sugary treats. Also try to take some time to have a look at the menu before if you're going out for a meal, and where possible, choose the protein option to keep up all your good work.
Get out of the house and move - whether it be going to the park to do your SL workout, going to the beach or on a bike ride. Even a quick walk around the block will suffice, just make sure you're clearing your head and stretching.
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