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Day 41 - Full-body Strength Endurance
Are you ready for the last workout of week 6? We hope you are, let's make it a great one! Sweat it out, time to kick-off the day together with Ruta.


Full Body Strength Endurance
This full-body workout is targeted on improving exercise technical endurance, body control, and deep muscles working potential. This training will include a lot of breathing techniques that will help to get easier through this.
We will have two rounds of exercise combinations that are designed to have enough recovery in different muscle groups but still complement each other to reach optimal muscle work.

Duration: 28min
Fitness Level: Beginner
Category: Home Workout
Equipment needed: None, BodyWeight
Exercises, 15sec rest between each
1.1 Knee-shoulder rolling 1min
1.2 Knee rounding (5x/side) 1min
1.3 Standing half-forward fold 30s
1.4 Bent leg back&front 30s
1.5 Cross touch & reach 30s
1min each, 15 s rest between each exercise. 2 ROUNDS for these
2. Arm circling in a sumo position
3. Inch-warm to push-up to double-squat jumps
4. L-stretch push-ups, 25s/side
5. Low sumo-squat to toe stretch
6. Long pulse-lunge side switching with mini-jump
7. Single leg hip-thrust with lifted leg, 25s each leg
8. Single-arm plank with pull-downs (can be done on one knee)
9. Bear walk and shoulder taps
10. Back rolls and double reaches
11. Toe-cross reaches

Day 43 - Full Body Strength
This is the 'Full body workout - Intermediate'
In this workout, you will be challenging your strength, endurance, and body control.

The workout is performed with a minimum amount of equipment that you can find from your home.

If you have, for example, kettlebells or ankle weights feel free to challenge yourself by adding them up to the workout!

When doing the movements be careful to really feel and squeeze the muscle, during the exercise don't let your muscle 'rest' but feel the burn by keeping them active all the time!

In the resting periods, remember to hydrate, calm your breath, and get yourself ready to perform the next exercise.

Make sure you have enough space, test the exercises before doing the whole workout to avoid injuries.

Duration: 30min.
Fitness Level: Intermediate
Category: Home workouts
Equipment needed:
- Chair
- 2 x Books
- Slides (for the Slide push up) - Can be replaced with a book or a towel, depending on the surface you are performing the exercise.
The workout goes as a 9-Movement pattern, you will be performing this for three rounds.

Exercises:
1. Pulse Squat
2. Bulgarian Pulse Squat
3. Single-Leg Hip Thrust
4. Angels and Demons Lying
5. Straight Bench Pull-Up Pulse
6. Icepick w/ books
7. Slide Push-Up Light
8. Cobra
9. Lifted Push-Up
10. BREAK

Day 44 - Yoga for Balance
Balance training also improves mobility, posture, muscle coordination. It mainly increases your range of motion and stillness at the same time and makes it easier for you to perform certain exercises.


Learning balance takes patience. Working on your balance takes a lot of focus, mental strength and persistence before you actually achieve the position you are aiming for. So stick at it. And keep practicing. Your training will thank you.



Duration: 15min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Mat
Poses :
1. Mountain pose
2. Forward Fold
3. Downward-facing Dog pose
4. Chaturanga
5. Cobra
6. Downward-facing Dog Twist
7. Low Lunge + Godess hands
8. Warrior 1
+variations
9. Lizard pose
10. Downward-facing Dog pose
11. Forward Fold
12. Warrior 2
+variations
13. Triangle pose
14. Half Moon pose
15. Baby Dancer pose
16. Tree pose
17. Standing Split stretch
18. Downward-facing Dog pose
19. Cat and Cow
20. Boat pose
21. Leg stretches
22. Savasana

Day 46 - Lower Body Intensity Dose
Today we're up for a simple, but effective HIIT with Davis! 30 seconds work, 30 seconds break, simple enough, right?
Push your limits, but also remember to listen to your body! Better safe than sorry!
Duration: 19min
Fitness Level: any
Category: HIIT
Equipment needed: none
1. Squat jump 30sek
2. 30rest
3. Jumping lunges 30sek
4. 30rest
5. Jumping jacks 30sek
6. 30rest
7. High knees 30sek
8. 30rest
9. Small run 30sek
10. 30rest

Day 47 - Lower Body Stretching
You probably are feeling a bit sore and tired after the hard workouts of this week, but don't worry. Today we are taking it nice and slow. Stretch, breathe, relax and focus.
This is a lower body stretching routine and you can do this after every leg focused workout or just in your rest days! The main focus of this routine is hamstring and quadriceps stretch and after these 15 minutes, your legs will be grateful to you for pain relief!

Duration: 15min
Fitness Level: Beginner
Category: Stretching
Equipment needed: None

Exercises
1. One leg knee to chest
2. One leg knee to chest
3. Quad stretch
4. Quad stretch
5. Bend over Hamstring stretch
6. Bend over Hamstring stretch
8. High lunge
9. Deep lunge
10. Hamstring stretch
11. High lunge
12. Deep lunge
13. Hamstring stretch
15. Wide legs stretch
16. One leg side stretch
17. One leg side stretch
18. Bend over stretch
19. Knee to chest
20. Supine twist
21. Inner tight stretch
22. Knee to chest
23. Supine twist
24. Inner tight stretch
25. Quadriceps stretch
26. Quadriceps stretch
27. Frog stretch
28. Hamstring stretch one foot on top of the other
29. Hamstring stretch foot on top of the other

Day 48 - Enforced Pilates
Develop your inner strength, deep muscles and pelvic floor health with dynamic strength pilates type of workout that requires concentration on body control and breathing!

These movement 'chains' are carefully designed to push your body a bit harder and get that sweat coming! You will get until the end, but these pilates are not going to be a piece of cake.


Duration: 32-35min (without warm-up & slow-down)
Fitness Level: 1 (Beginner)
Category: Power Pilates
Equipment needed: nothing
Exercises
(First 4 done on sofa for activation + fully incorporating breathing tactics)
BREATHE OUT WHENEVER THE LEG STARTS TO RAISE
1. Sitting, straight back: lifting a straight leg in front, 15x each leg
2. Sitting, straight back: lifting a straight leg to sides, 15x each leg
3. Sitting, straight back: pushing heels against sofa (ham squeeze), 15x
4. Sitting, straight back: bent knee, toes up, leg raises, 15x each leg
________________________________________________________
30 SECOND BREAK AFTER EACH

5. Donkey triangle 12-15x/side
6. Fire Hydrant 15x/side
7. Donkey kickbacks with toes downwards 15x
8. Plank + knee to elbow 15x/side
9. Plank + side swinging (slight elbow raise)
_______________________________________________________
10. Alternating knee side lunges (push on heels) 15x/side
11. Glute bridge + alternating leg straightening, 12-15x + 10sec hold at end
12. Sides: upper leg raises followed by lower (up&down) 15x/side
13. Laying leg abduction with pillow 15-20x
14. Plank triangle walk-ins (10-15x)
15. Plank knee-to-knee 1min (15x each leg)

Day 49 - Strong Arms Yoga
Strong Arms Yoga
This energizing yoga session is focused on our arms and core. A lot of downward facing dogs, mixed with planks and isometric exercises! Recommended doing in the morning, because you will weel that extra energy boost after this routine! Strong arms and engaged core it is!

Duration: 25 min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Yoga mat
1. Hand clenching
2. Wrist joint rotation
3. Elbow rotation
4. Cat - cow pose
5. Floating table pose
6. Plank
7. Downward Facing dog
8. Child's pose
9. Seated wrist joint stretching
10. Downward Facing dog
11. Plank and chaturanga
12. Baby cobra
13. Downward Facing dog
14. Plank and chaturanga
15. Upward Facing dog
16. Locust pose
17. Child's pose
18. Downward Facing dog
19. Plank and chaturanga
20. Upward Facing Dog
21. Downward Facing dog
22. Superman pose
23. Sphinx pose
24. Child's pose
25. Plank
26. Single-arm high plank (L+R)
27. Side plank + variation (L+R)
28. Child's pose
29. One-Legged Downward facing dog to knee crunch
30. High lunge
31. Warrior 2
32. Reverse Warrior
33. Half-moon pose
34. Warrior 2
35. Downward facing dog
36. Plank and chaturanga
37. Upward-Facing dog
38. Downward facing dog
39. One-Legged Downward facing dog to knee crunch
40. High lunge
41. Warrior 2
42. Reverse Warrior
43 Half-moon pose
44. Warrior 2
45. Downward facing dog
46. Plank and chaturanga
47. Upward-Facing dog
48. Child's pose
49. Triceps stretch

Day 50 - A Challenging Strength Workout
Dumbbells only workout today!
But remember, you can use water bottles or any weights you've got at home. Improvise!
You can use the same weight for every move or have one set of heavier/lighter for upper body movements.
Challenge yourself!

Duration: 27 min.
Fitness Level: Beginner to Advanced
Category: Strength Workout
Equipment needed: Dumbbells x 2 (for a lighter option you can use waterjugs)
Exercises:
1. Reverse lunge
2. Squat overhead press
3. Bicep curl + Arnold press
4. Push up + Plank knee in
5. Rear delts + Front rise
6. Row + Triceps kickback
7. Chest press + Leg raise
8. Russian twist

Day 51 - Yoga for Flexibility
Flexibility improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness.
It mainly increases your range of motion and makes it easier for you to perform certain exercises.
Becoming more flexible takes patience. Work on your flexibility. Often. And not just physically. Flexibility takes a lot of focus, mental strength and persistence before you actually achieve the position you are aiming for. So stick at it. And keep practicing. Your training will thank you.

Duration: 25min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Mat
Poses :
1. Mountain pose
2. Standing Spine Twists
3. Standing Dynamic Side Stretch
4. Godess pose
5. Wide-leg Forward Fold
+variations
6. Godess Twist
7. Malasana
8. Child's pose
9. Cow Face pose
10. One-side low squat
11. Low Lunge
12. Reverse Warrior
13. Leg Stretches
14. Downward-facing Dog pose
15. Three-legged Dog pose
16. Pigeon pose
17. Downward-facing Dog pose
18. Frog pose
19. Butterfly pose
20. Leg stretches
21. Figure 4
22. Happy Baby pose
23. Savasana

Day 52 - Isometric Workout
Today we've got an isometric workout with Davis!
At first these workouts might seem easy, but they really aren't, so be prepared and let's dive right in!

Duration: 24 min
Fitness Level: Any
Category: Strength
Equipment needed: Yoga mat
1. Warmup 5min
2. Plank 30sec
3. Side plank 30sec
4. Other side 30sec
Rest 1min
5. Plank 30sec
6. Side plank 30sec
7. Other side 30sec
Rest 1min
8. Back plank 30sec
9. R leg bridge hold 30sec
10. L leg bridge hold 30sec
Rest 1min
11. Back plank 30sec
12. R leg bridge hold 30sec
13. L leg bridge hold 30sec
Rest 1min
14. On knees
15. L arm R leg up&hold 30sec
16. R arm L leg up&hold 30sec
17. High plank 30sec
Rest 1min
18. L arm R leg up&hold 30sec
19. R arm L leg up&hold 30sec
20. High plank 30sec
21. Cooldown 5min