Activation 60x3
(60-minute workouts 3x per week)
Welcome!
It is so great to see you here at HerCoreStrength Activation! All I can say is yay and I am so excited to share this with you!
A few quick notes about the workouts:
Program overview: 60 minute workouts, 3x per week, over 6 weeks
Introduction video: Please watch this video to get an idea of how to do the exercises correctly. This will maximise your results!
Equipment you will need :
1 x heavy weight (this can be anything: a book, bottle of laundry detergent, etc.)
2 x lighter weights (I have just used two water bottles!)
A mat
A band or towel
A water bottle
A chair or footstool
Feeling tired? Energetic? Angry? Listen to your body! If you feel too tired or overwhelmed at any point during the workout, switch to the lower intensity option. On the other hand, if you’re feeling full or energy (or frustration or stress or rage) then acknowledge that extra energy and ramp it up a level!
Need to pause in the middle of the workout? No problem! I totally understand that plans can change at the last minute, right when we’re in the middle of something, so just hit “pause” and head off. When you come back to this workout, just repeat the warm up, then to get straight back into it!
Questions? Problems? Technical difficulties?
Please contact me (anne@hercorestrength.com)
Have fun and let’s go!
WEEK ONE
Workout 1
Welcome! Today, we will work at basics but please be conscious of your posture. Stand tall with your shoulders back, relaxed and open. Let’s get off on the right foot, so to speak, and pay special attention to your form.
And remember, if you get interrupted, that’s ok. Whenever you are able to come back, just warm up again and carry on. No problem! (even if you finish tomorrow!).
Have fun and let’s go!
- Anne
Workout 2
I hope you are not too sore after the first day! If you are, just adjust accordingly. If you’re not too sore, let’s add some weight!
If you don’t have a band, no problem a decent sized towel will do the job just as well. Do a static hold, that’s all, in order to activate all those stabilising back muscles.
Let’s get ready to sweat!
- Anne
Workout 3
In this HerCoreStrength workout, we will increase the complexity a little.
Pay special attention to your form and remember to squeeze your butt muscles together and bring the belly button in and up tight, so that you keep your spinal form.
- Anne
WEEK TWO
Workout 1
The start of Week Two! Yay, I am so excited to do this with you. Please make sure you check in with me at anne@hercorestrength.com and let me know how you are doing. Have fun 😊
Also, during the workout, make sure you pay special attention to your spinal position.
If you are unsure, practise some of the moves in front of the mirror. You can also use this same posture at your next special function, when you are in your party dress. You will immediately look taller and more elegant as you carry yourself through the room.
- Anne
Workout 2
We’re halfway though the week and that can be tough!
Remember the saying, “an inch is a cinch but a yard is just too hard!” Meaning that small steps done consistently beat giant strides done inconsistently.
It is better to do one workout every week than lots of workouts at the start but then nothing for the next three weeks.
Be consistent!
Even if one week you mange all 3 workouts and the next week only 1 - that’s ok, just keep going, start again fresh next week.
You’ve got this!
- Anne
Workout 3
This is the end of the first two weeks! What are your plans for celebrating the end of week 2?
I would love it if you could share with me how you celebrated (after the workout 😉) at anne@hercorestrength.com.
If you’re ok with it, add a photo as well!
Hugs
- Anne
WEEK THREE
Workout 1
Week 3, the half way point!
By this time you may be feeling a few muscles that you haven’t felt in a while, so be kind to yourself and adapt accordingly.
And don’t forget to drop me a note with your feedback! anne@hercorestrength.com
- Anne
Workout 2
Today’s workout continues the same energy as the previous workout. Remember to stay strong and keep your posture.
And interruptions are not a problem, you can pick up the workout later, or even the next day, no problem (just replay the warm up again).
- Anne
Workout 3
Wow, the halfway point! I am so glad you stuck with this- it’s not easy, but you’ve got this.
Make sure you take some time to celebrate yourself and keep up the great work!
- Anne
WEEK FOUR
Workout 1
I really hope you are enjoying the reflection time at the end of each workout. It is a really enjoyable time of day for me and I just love the relaxed feeling after a workout.
Let me know if it works for you, drop me a note, anne@hercorestrength.com
- Anne
Workout 2
On the homeward run to finishing our six week commitment!
Perhaps add some pink Himalayan salt to your water, with even a bit of lemon and fresh mint to stay hydrated.
- Anne
Workout 3
Wow end of week 4, time flies!
Let me know how you are doing, how you feel and your comments anne@hercorestrength.com
- Anne
WEEK FIVE
Workout 1
This is the second to last week and this is the hardest week of the series!
Let’s go all in!!!
- Anne
Workout 2
This circuit is particularly strong.
Pay special attention to your alignment, especially of the hip over the knees and the second/third toes. To achieve this make sure you squeeze your glutes. Also, make sure you pay special attention to your core and posture. Belly button in and up!
- Anne
Workout 3
The last day of the second-to-last week and you might be feeling the last workouts! If so, adjust accordingly, remove the weight, or take a step back. If not, this is another strong circuit so let’s step up!
- Anne
WEEK SIX
Workout 1
Oh my, our last week together!
After last week, you may need some time to recover a little.
Today’s circuit is not as strong, but remember you can adapt up or down, according to where you are at today.
Take some time to stretch after the workout (I like to do this before bed), to help recover from last week if you need to.
Hugs
- Anne
Workout 2
Well here we are, our second-to-last workout together….
This circuit has the not-so-nice ‘curtsy lunge’ with a shoulder press. Make sure you are nice and strong with your core and keep your arms within your peripheral vision. You can do it!
- Anne
Workout 3
Oh gosh, it’s our last workout together ☹ (Unless you want to do the whole program again, which you are most welcome to do!)
This is a nice strong circuit! Make sure you stay strong till the end!
I would love love love to hear your thoughts about thw whole program: what worked, what didn’t, and also any suggestions for improvement. Get in touch! anne@hercorestrength.com
Take some time to celebrate - yes, a glass of wine is worth it (best shared with friends)!
I’m looking forward to seeing you in my other programs!
Hugs with lots of Core Strength
- Anne
Questions? Problems? Technical difficulties? Please contact me (anne@hercorestrength.com)