WEEK 2 VIDEO!
Schedule your Challenge into your calendar, and hold yourself accountable! Check out all the ways you can #TrainWithBetina if you want to “Level Up.” Plus, pick a mantra that you’ll start incorporating by the end of the week!
Challenge Rules:
Do “Start Strong” & “Take Time”.
“Level Up” is OPTIONAL
Tag me on Social @betinagozo & #TrainWithBetina to motivate others and for a chance to win prizes!
THAT’S IT!
INTRO + WEEK 1 VIDEO
Week 1 Theme: Start Simple & Add On
5 Counter Push Ups every time you go to the bathroom
Start Strong:
Level Up (optional):
1 Minute Max Push Ups Anytime
Take Time:
5 Deep Intentional Breaths in the morning
10 Counter Push Ups every time you go to the bathroom
Start Strong:
Level Up (optional):
1 Minute Max Push Ups Anytime, 2x throughout the day
Take Time:
5 Deep Intentional Breaths in the morning & lunchtime
10 Squats every time you go to the bathroom
Start Strong:
Level Up (optional):
1 Minute Max Squats Anytime, 2x throughout the day
Take Time:
10 Deep Intentional Breaths in the morning
15 Squats every time you go to the bathroom
Start Strong:
1 Minute Max Squats Anytime, 2x throughout the day
1 Minute Max Squats Anytime, 2x throughout the day (separate times)
Level Up (optional):
Take Time:
10 Deep Intentional Breaths in the morning & lunchtime
1 30 Second Plank first thing in the morning/right after work + 5 counter push ups
Start Strong:
Level Up (optional):
10 Push Ups/ 20 Squats- 3x any time of the day
Go outside and get direct sunlight for 5 minutes with 5 Deep Intentional Breaths before 10:00 am.
Take Time:
2 30 Second Plank first thing in the morning OR right after work + 10 counter push ups
Start Strong:
Level Up (optional):
10 Push Ups AND 20 squats AND 1- 30 second plank - 3x anytime of the day
Go outside and get direct sunlight for 5 minutes with 10 Deep Intentional Breaths before 10:00 am.
Take Time:
10 Push Ups AND 15 Squats AND 1- 30 Second Plank first thing in the morning OR right after work AND 10 squats every time you go to the bathroom
Start Strong:
Level Up (optional):
10 Push Ups AND 20 Squats AND 1 MAX Time Plank - 3x anytime of the day
Go outside and get direct sunlight for 5 Minutes with 15 Deep Intentional Breaths before 10:00 am.
Take Time:
10 Push Ups- 15 Squats-30 Second Plank first thing in the morning AND 15 squats every time you go to the bathroom
Start Strong:
Level Up (optional):
2 Rounds: 10 Push Ups + 20 squats + 1 MAX Plank- 3x anytime of the day
Go outside and get direct sunlight for 5 minutes with 15 deep intentional breaths before 10 am
Take Time:
Week 2 Theme: Staying on Track - Schedule & Repeat!
10 Push Ups- 15 Squats-30 Second Plank first thing in the morning AND 15 squats every time you go to the bathroom
Start Strong:
Level Up (optional):
2 Rounds: 10 Push Ups + 20 squats + 1 MAX Plank- 3x anytime of the day
Go outside and get direct sunlight for 5 minutes with 15 deep intentional breaths before 10 am
Take Time:
15 Push Ups- 20 Squats-1 MAX Plank first thing in the morning OR right after work
AND 15 squats every time you go to the bathroom
Start Strong:
Try a workout with me!
*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!
Level Up (optional):
Go outside and get direct sunlight for 10 minutes with 15 deep intentional breaths before 10 am
Take Time:
15 Push Ups- 20 Squats-1 MAX Plank first thing in the morning OR right after work
AND 15 squats every time you go to the bathroom
Start Strong:
Level Up (optional):
Try a workout with me!
*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!
Take Time:
Go outside and get direct sunlight for 10 minutes with 15 deep intentional breaths before 10 am
10 lateral lunges (each side) AND 10 bodyweight plank rows (each side) first thing in the morning OR right after work
Start Strong:
Try a workout with me!
*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!
Level Up (optional):
Go outside and get direct sunlight for 10 minutes with 15 deep intentional breaths before 10 am
AND repeat a Mantra for the Day
Take Time:
10 lateral lunges (each side) AND 10 bodyweight plank rows (each side) first thing in the morning OR right after work
Start Strong:
Try a workout with me!
*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!
Level Up (optional):
Go outside and get direct sunlight for 10 minutes with 15 deep intentional breaths before 10 am
AND repeat a Mantra for the Day
Take Time:
15 lateral lunges (each side) AND 15 bodyweight plank rows (each side) first thing in the morning OR right after work
Start Strong:
Try a workout with me!
*On Apple Fitness+, Nike Training Club, PopSugar, or Line Up With Us!
Level Up (optional):
Go outside and get direct sunlight for 10 minutes with 15 deep intentional breaths before 10 am
AND repeat a Mantra for the Day
Take Time:
Your Downloads
Printable Calendar - Weeks 1-4
Accountability Calendar
Print this off, and use this to mark off your daily moments of movement & mindfulness!
Instagram Story Accountability Check List
Download these and share your progress and don’t forget to hashtag #TrainWithBetina
Week 1 : Day 1, 2, 3, 4 & Day 5, 6, 7
Week 2 : Day 8, 9, 10, 11 & Day 12, 13, 14
Weekly Daily Movement & Mindset Actions
Download these and save to your phone if you don’t want to log into the website every day! #TrainWithBetina