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CHALLENGe

SCHEDULE

WEEK 3

MONDAY NOV 9- NOV 15

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MONDAY

NOV 9

We're kicking off Week 3 with a bang! We're going to double up, starting with the 20 minute full body workout and finish with the 10 minute core workout. This is 30 minutes of high intensity work, so be sure to stretch and hydrate beforehand. Tag (for an entry) and let us know how you feel after 30 minutes of work with us. Also comment under the core workout and let us know how you did for an entry!

We're wishing you a strong and successful week!

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CARDIO

TUESDAY

NOV 10

We are challenging you to do 40 minutes of work with us today. First, we will start with the 20 minute high intensity workout and then finish with the 20 minute core workout if you're not too gassed. The core workout is optional BUT it is eligible for an extra entry, so try to push yourself through it! You could even split up the workouts into a 'two-a-day' if you want to do them separately throughout the day. Either way, be sure to tag us and comment to let us know how you feel afterwards! 

WEDNESDAY

NOV 11

Today we're taking a break from the strength based workouts to introduce a 30 minute cardio challenge. We challenge you to do 30 minutes of cardio from the list mentioned below. Tag us with a photo or video to show what type of cardio you did for the day (Good for 1 entry). 

Walking

Jogging/Sprints

Cycling

Stairs/Bleachers

Jump Roping

Rowing 

Hiking 

If for any reason you can't do any of these forms or cardio, please email us (info@onebodyla.com) and we will give you an alternative cardio workout to do! 

THURSDAY

NOV 12

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Ever since we were all put on lockdown from covid earlier this year, most of us spend the majority of our time at home. With that, we tend to sit a lot which often leads to tight muscles and tension in areas like the hips, knees, and lower back. Today is a rest day focused on opening up the lower extremities to combat the sitting we do through the day. Hopefully this stretch helps you relieve any pain or tension that you may feel throughout the day. Tag us, comment, and let us know if this stretch helped you in any way. (This is good for 1 entry). 

This video will be released Tuesday, November 10.

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FRIDAY

NOV 13

It's Friday so you know what time it is! We're back with another 100 rep challenge with a few different exercises (feel free to google the exercises if you aren't familiar).

Pick 2 exercises from all 4 categories and do 100 reps of each. Let us know which exercises you picked and how you did!

Lower Body

Squat Jumps/Front Lunges/Side Lunges/Split Squats/Single Leg RDL (50 each side)

Upper Body

Pushups (On knees if needed)/Plank Up Downs/ Plank Shoulder Taps/ Bench Dips (If you have a box, bench, or stairs), pull-ups 

Core/Abs

V-Ups/Russian Twists/Plank Jacks/Side Plank Crunches (50 each side), Leg Raises

Cardio 

Running in place/ Jump Rope Skips/ Mountain Climbers/ Lateral Bounds/ Jumping Jacks

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SATURDAY

NOV 14

Today is a rest day BUT if you're feeling great, and have access to light dumbbells, try out our 15 minute full body dumbbell workout! You can do this workout whether you're at home or at the gym. If you don't have access to weights or want to take the day off, be sure to tag us and 3 people that you would do this workout with. (Good for 1 entry). 

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SUNDAY

NOV 15

Happy Self-Care Sunday! Today's focus is all about recovery and prepping your body for the final week of the challenge! Focus on things like stretching, hydration, meditation, and other activities that will help you regenerate. Tag us (for an entry) in a picture or video showing us how you recovered for the day. Watch our video to see how we often recover on Sundays. Comment "Recovery is key" for an entry.  

Have Any Questions?

ONE BODY LA, LLC. 

Los Angeles, CA | info@onebodyla.com

#YouOnlyGetOne