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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

Day 53 - Movement Flow
Remember the first flow we had? It was quite a tricky one, but now is the time for another one!
This time it will be easier without a doubt! Let's go!

Duration: 25 min
Fitness Level: Any
Category: Muscle Strength & Endurance
Equipment needed: Yoga mat
Exercises:
Warmup 5min
1. From stance get down to pushup 1min
Rest 1min
2. Twisting leg kicks 1min
Rest 1min
3. Candlestick & up on knees 1min
Rest 1min
4. High plank and jumps with one leg 1min
Rest 1min
5. From stance get down to pushup 1min
Rest 1min
6. Twisting leg kicks 1min
Rest 1min
7. Cendlestick&up on knees 1min
Rest 1min
8. High plank and jumps 1min
Cooldown 5min

Day 55 - Lower Body Deep Muscle Workout
We got a deep muscle workout today!
These are the muscles that people often forget about, but not with the 90-day challenge.

Let's make them work and improve!


Duration: 25 min
Fitness Level: Any
Category: Muscle Strength & Endurance
Equipment needed: Yoga mat
Exercises:
On back
1. Left leg raise
2. Left leg hold
3. Right leg raise
4. Right leg hold
Rest 1min
5. Left leg raise 45* and rotate outwards
6. Right leg raise 45* and rotate outwards
7. Left leg raise 45* and rotate inwards
8. Right leg raise 45* and rotate inwards
Rest 1min
On sides
9. Left leg raise
10. Left leg raise&hold
30sec rest
11. Right leg raise
12. Right leg raise&hold
1min rest
13. Left leg raise&rotate inwards
14. Left leg raise&rotate outwards
30sec rest
15. Right leg raise&rotate inwards
16. Right leg raise&rotate outwards
1min rest
On sides inner leg
17. Left leg raise
18. Left leg hold
30sec rest
19. Right leg raise
20. Right leg hold
1min rest
21. Left leg rotation inwards
22. Left leg rotation outwards
30sec rest
23. Right leg rotation inwards
24. Right leg rotation outwards
1min rest
On back
25. Bridge lift
26. Bridge hold
30sec rest
27. Right leg up bridge
28. Hold
30sec rest
29. Left leg up bridge
30. Hold
NAMASTE

Day 56 - A Relaxing Flow
This full-body yoga routine will strengthen deep muscles, calm mind and will cause an influx of energy.
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward facing dog, and many more!

Movements:
1. Neck movement (Greeva Sanchalana)
2. Seated Cat- Cow pose (Marjaryasana/Bitilasana)
3. Seated Twist
3. Side stretch with variation
4. Hand clenching (Mushtika Bandhana)
5. Wrist joint rotation (Manibandha Chakra)
6. Supine Knees to Chest pose (Apanasana)
7. Knee rotation in Supine Knees to Chest pose
8. Reclining Pigeon Pose (Supta Kapotasana)
9. Lying Hamstring Stretch
10. Bridge pose (Setu Bandha Sarvangasana)
11. Windshield Wipers
12. Cat- Cow pose (Marjaryasana/Bitilasana)
13. Downward-Facing Dog (Adho Mukha Svanasana)
14. Downward-Facing Dog with ankle touch (Adho Mukha Svanasana)
15. Plank
16. Sphinx pose
17. One-legged Down Dog with knee bend (Eka Pada Adho Mukha Svanasana)
18. Lunge with easy twist
19. High lunge
20. Warrior 2 (Virabhadrasana II)
21. Reverse Warrior (Virparita Virabhadrasana)
22. Warrior 2 (Virabhadrasana II)
23. Half Moon Pose (Ardha Chandrasana)
24. Warrior 2 (Virabhadrasana II)
25. Downward-Facing Dog (Adho Mukha Svanasana)
26. One-legged Down Dog with knee bend (Eka Pada Adho Mukha Svanasana)
27. Lunge with easy twist
28. High lunge
29. Warrior 2 (Virabhadrasana II)
30. Severse Warrior (Virparita Virabhadrasana)
31 Warrior 2 (Virabhadrasana II)
32. Half Moon Pose (Ardha Chandrasana)
33. Warrior 2 (Virabhadrasana II)
34. Downward-Facing Dog (Adho Mukha Svanasana)
35. Balancing table pose with twist (Dandayamana Bharmanasana)
36. Thread the needle with gate pose
37. HappyBaby pose (Ananda Balasana)
38. Child's pose (Balasana)

Day 57 - A Full-Body Challenge
This is the 'Full body workout - Advanced'
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 remember 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: Advanced
Category: Home workouts
Equipment needed:
Chair
Small weights of 1-3kg. - Can be replaced with books or water bottles
Slides (for the Slide push up) - Can be replaced with a book or a towel, depending on the surface you are performing the exercise.
Platform a bit lower than the chair you are using. If you don't have Reebok-platform that is used in the video you can use, for example, a pile of books or a stool. Remember to make sure it's steady. (This is for the Bulgarian lifted squat.)
The workout goes as a 9-Movement pattern, you will be performing this for three rounds.
Exercises:
1. Jump Squat
2. Bulgarian Lifted Squat
3. Lifted Unilateral Hip Thrust
4. Weighted Angels and Demons
5. Lifted Bench Pull-Up Pulse
6. Icepick with Rotation
7. Slide Push-Up
8. One Leg Cobra
9. Lifted Shoulder Push-Up
10. BREAK
x 3

Day 58 - Morning Wake Up Yoga
Gentle Morning Wake Up - Beginners Yoga
Gentle yoga is a great way to slow down, connect with your body, and calm your mind. This practice is ideal for anyone new to yoga, but everyone will enjoy this opportunity to move your body, breathe deeply and simply feel good.


This practice wakes up the brain, strengthens the back, stretches the knees and ankles.

Duration: 20min
Fitness Level: Beginner
Category: Hatha
Equipment needed: Mat
Poses :
1. Easy Pose / Sukhasana
2. Breathing exercise
3. Seated Side stretching
4. Seated Spine Twists
5. Ankle Warm up exercise
6. Wrist Warm up exercise
7. Neck stretches
8. Shoulder stretches
9. Cat and Cow pose
10. Malasana
+ variations
11. Butterfly Pose / Baddha Konasana
12. Lord of The Fishes pose
13. Low lunge
14. Reverse warrior
15. Bridge Pose
16. Corpse Pose / Savasana
+ leg stretches

Day 59 - Upper Body Workout
Welcome to your Full Upper Body Workout!
This workout mainly involves upper body - neck, chest, shoulder, triceps, back and abdominal muscles, and muscle chains. The purpose of the session is to increase muscle strength and endurance.

These exercises will also improve your posture. This workout can be done 3-5 times a week because the workload is not that big and the exercises are performed with bodyweight only.


Duration: 25 min
Fitness Level: Beginner
Category: Muscle Endurance
Equipment needed: None
Exercises
Neck
1. Lying on stomach, up/down (1 min)
10 seconds rest
2. Side raises (1 min)
10 seconds rest
3. Side raises (1 min)
10 seconds rest
4. Lying on back, up/down (30 sec)
10 seconds rest
5. Lying on back, rotation (30 sec)
10 seconds rest
Chest & Shoulders & Triceps
6. Pushups from elbows (30 sec/side)
7. Pushup hold on the top (30 sec)
10 sec rest
Back
8. Separate sides leg&arm raise (1 min/side)
9. Alternating leg & arm raise (30 sec)
11. Upper body hold (30 sec)
1min rest
Chest & Shoulders & Triceps
12. Pushups half/full (30 sec)
13. Pushup hold at the bottom (20 sec)
10 sec rest
Back
14. Upper back raise (1 min)
15. Leg raise (1 min)
16. Hold both (30 sec)
1min rest
Chest & Shoulders & Triceps
17. Slow down, explosive up pushup (30 sec)
18. Pumping pushup (15 sec)
19. Hold on top (30 sec)
1min rest
Back
20. Swimming (30 sec)
21. Close/wide (30 sec)
22. Hold both 30 sec)
30 sec rest
Abs
23. Split sit getups (1 min)
15 sec rest
24. Shoulder rotation (30 sec/side)
15 sec rest
25. Leg crunches (30 sec)
15 sec rest
26. Leg pedal (30 sec)
15 sec rest
27. Legs up torso twist (30 sec)
15 sec rest
28. Plank (1min)

Day 60 - Abs and HIIT
Is the whole week full of HIIT and abs?

We are getting beach ready at this point!

You will be performing these exercises in three-block lines and go over that twice
One HIIT Block is always 1 min 30sec long, and after that, you have a resting period of 30sec.

Important: keep the intensity as high as you can. Focus on the movement and make sure you have enough space.

You have 5sec time to switch the exercise during the blocks, so remember to watch the video before performing the exercise pattern.

Cool down in the end with some stretching and this way bringing your heart rate back down.
Hydrate well before and after!

15min
3 rounds, 3 blocks

Block 1.
Run 10sec
Burpees 20sec
Run 10sec
Side squats 20sec
Run 10sec
Lunges 20sec


BREAK 30SEC

Block 2.
Push-ups 10sec (Normal as long as you can, easy up with knees down)
Push up twist reverse 20sec
Push-ups 10sec
Russian twist 20sec
Push-ups 10sec
Plank side kicks 20sec (10sec for side)

BREAK 30SEC

Block 3.
Scissors kick -abs 10sec
Legs raise 20sec
Scissors kick -abs 10sec
Mountain climbers 20 sec
Scissors kick -abs 10sec
Diamond-crunch 20sec

Day 61 - Morning Routine
This full-body yoga routine will strengthen deep muscles, wake you up in the morning and cause an influx of energy.
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward-facing dog, and many more!

Movements:
1.Windshield wipers
2. Knee to chest
3. Spinal twist
4. Hamstring stretch
5. Knee to chest
6. Spinal twist
7. Hamstring stretch
8. Cat- cow
9. Thread the needle with bridge pose
10. Side stretch
11. Deep lunge
12. Easy twist
13. Downward facing dog
14. Thread the needle with bridge pose
15. Side stretch
16. Deep lunge
17. Easy twist
18. Downward facing dog
19. One leg down dog
20. High lunge
21. Warrior 2
22. Reverse warrior
23. Front warrior
24. Warrior 2
25. High lunge
26. Downward facing dog
27. One leg down dog
28. High lunge
29. Warrior 2
30. Reverse warrior
31. Front warrior
32. Warrior 2
33. High lunge
34. Downward facing dog
35. Seated spinal twist
36. Side stretch
37. Breathing exercise

#1 Full Body Easy Workout | Instructor Salla
Strength | Full Body
When doing the movements: try to squeeze your muscles in every movement in order to really feel the muscle, and during the exercise don't let your muscle 'rest' but rather feel the burn by keeping them under stress all the time!

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

Make sure you have enough space and a good warmup. If you're not sure how to perform these exercises, please check them out from the video, before starting the actual workout.

Duration: 30min.
Fitness Level: Beginner
Category: Home workouts
Equipment needed: Chair, a towel

Exercises:
1. Squat
2. Bulgarian Squat
3. Hip Thrust
4. Angels and Demons standing
5. Bench Pull-Up Pulse
6. Icepick w/ towel
7. Fly Push-Up w/ bench
8. Inverted Light Cobra
9. Shoulder Push-Up
The workout goes as a 9-Movement pattern, you will be performing this for three rounds.

Day 62 - 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 63 - Balance Yoga Flow
Are you ready for a chill day and a bit of Yoga action? We sure hope so! Let's finish this week strong!
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward-facing dog, and many more!

Movements
1. Cat - cow pose
2. Thread the needle with bridge pose
3. Side stretch
4. Thread the needle with bridge pose
5. Side stretch
6. Downward facing dog
7. Plank to chaturanga
8. Baby cobra
9. Downward facing dog
10. Walk to the top of the mat
11. Forward fold
12. Halfway lift
13. Forward fold
14. Halfway lift
15. Forward fold
16. Rise to mountain pose
17. Chair pose
18. Chair pose with side twist
19. Back to chair pose
20. High lunge
21. Warrior 2 with toe lift
22. Reverse warrior
23. Triangle pose
24. Warrior 3
25. Back to Warrior 2
26. High lunge
27. Downward facing dog
28. Plank to chaturanga
29. Baby cobra
30. Downward facing dog
31. Walk to the top of the mat
11.-27. Once again
32. One Leg Downward facing dog
33 High lunge
34. Warrior 3
35. Diver pose
36. High lunge
37. Downward facing dog
33.-38
39. Child's pose
40. Boat pose
41. Side plank with tree pose
42. Wild thing
43. Boat pose
44. Side plank with tree pose
45. Wild thing
46. Child's pose + side stretches
47. Pigeon pose
48. Pigeon pose
49. Downward facing dog + Upward facing dog
50. Cat - cow
51. Seated forward fold
52. Spinal twist
53. Seated forward fold
54. Spinal twist
55. Namaste

Day 64 - Intermediate Full Body Workout
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 65 - 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 66 - Strong Back and Core
Get ready! You're up for quite a ride here! This is not going to be an easy one, but we're gonna crush it together anyway!


Duration: 24 min
Fitness Level: any
Category: strength
Equipment needed: none

1. Left arm/right leg touch
2. Right arm/left leg touch
3. Rest (30 sec)
4. Left elbow/right knee touch
5. Right elbow/left knee touch
6. Rest (30 sec)
7. Bicycle crunches
1min rest


On stomach
8. Right leg out&in
9. Left leg out&in
10. 30sec rest
11. Left arm/right leg raise
12. Right arm/left leg raise
13. 30sec rest
14. Laying pulldowns
1min rest


On back
15. Left elbow/right knee touch (leg on top of other)
16. Right elbow/left knee touch (...
17. 30sec rest
18. Right leg bend left straight abs
19. Left leg bend right straight abs
20. 30sec rest
21. Heel touch
1min rest

On stomach
22. Arms backward
23. Arm reach
24. 30sec rest
25. Angels&demons
26. 30sec rest
27. Separate leg/arm raises
28. Hold on top
1min rest

On back
29. Legs pedal
30. 30sec rest
31. Both legs raise
32. 30sec rest
33. Legs&arms raise&touch
34. 30sec rest
35. Hold both
36. 30sec rest
37. Plank 1min

Day 67 - Lower Body HIIT
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