30 Days of Movement
At Home, No Equipment Needed Workouts for All Levels and Abilities!
Included: 30 day workout plan with detailed exercise descriptions and photos for every move
Copyright 2020 by Hannah Setzer
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To Contact: Hannah Setzer
hannahpvaughn@gmail.com
WELCOME! I am so proud of you for showing up and taking 15-20 minutes for yourself every day.Regardless of your circumstances, you deserve this and I promise that these 30 days will help you get stronger. Through intentionally moving my body I have found more joy, strength, and confidence than ever before.
On New Years Day in 2018 I decided to intentionally move my body for 30 days. That practice developed into a years long streak, and I hope to never stop. Every day looks different;my ability, time, and energy levels fluctuate every day, but I always make time for some form of movement. I hope this program can help you develop your own relationship to dedicated, purposeful physical activity.
I work in the disability world, and was born with a very severe medical condition that requires me to take all my nutrition through a feeding tube in my stomach. Ive been left out, forgotten, or ignored because of my disability in a lot of personal and professional situations. Ive specifically noticed this in fitness--signing up for various classes or gym memberships only to be met with confused looks as to why Im in those spaces and honestly approached constantly asking if I need assistance. While Im certain the staff is always well meaning, they probably arent accustomed to people that look different being in their spaces and killing it! Because of this, and working in the disability field and seeing how left out my clients are in the fitness world; I created this program to be as adaptable and accessible for all abilities and skill levels.
The program is structured to include an active rest day (mine is Sunday, but you can choose a day that works for your schedule and adapt the workouts accordingly). Each workout is listed in order, and includes an index with pictures and detailed exercise descriptions for each move.
Disclaimer: I am NOT a doctor, physical therapist, or certified fitness professional. Please do what is best for you; what is comfortable for you, what is medically safe for you to do. Make good decisions!
TABLE OF CONTENTS
Day 1
Im so glad you showed up today, and I promise you a great workout over the next few minutes. It is totally fine to take rest breaks as needed. Lets get to it!
The Workout
30 Seconds
10 I
10 (each side)
10 (each side)
20 (each side)
10 (each side)
Rest for 1 Minute
Repeat Entire Circuit 3 times
Day 2
I sincerely hope day 1 was great. I am so proud of you for not quitting after the first day! The more you show up the easier it will be. When you do continual patterns of things your brain literally creates new pathways and those behaviors become easier to do! Lets get to Day 2!
The Workout
30 Seconds
30 Second
30 Second
10 (each side)
Rest for 1 minute
Repeat circuit 3 Times
Day 3
Good Morning! Its day 3 and you may be sore and have no desire to work out, but I KNOW you have a few minutes to break a sweat and get some movement in.
I am HUGE into goal setting. It has been so amazing to challenge myself with monthly and yearly goals over the past few years. Its important to set realistic yet challenging goals. This challenge to work out and move your body for 30 days is realistic and attainable.
The Workout
30 Second
30 Seconds (each side)
20 (each side)
10 (each side)
Rest for 1 Minute
Repeat Entire Circuit 3 Times
Day 4
Today we are going to focus on gratitude. I really do believe gratitude changes EVERYTHING in our lives. Over 10 years ago, I started keeping a gratitude journal and writing down five things Im grateful for every day. Ive even made this part of our family routine; each night at dinner, my husband, kids, and I share at least three things from the day we were grateful for.
I challenge you to think of something new that youre grateful for during each exercise today. I often start with gratitude for the ability to move my body, time to improve myself, and afamily that affords me that time and space.
The Workout
30 Second
10 (each side)
Rest for 1 Minute
Repeat Entire Circuit 3 Times
Day 5
You made it 5 days! Thats an awesome accomplishment! Enjoy this workout and remember to celebrate yourself.
The Workout
30 Seconds
10 (each side)
2e0
30 Seconds
Rest 1 Minute
Repeat Entire Circuit 3 Times
Day 6
Todays goal setting tip: track your goals. Write them down. Make them the lock screen on your phone, or write them on a sticky note and stick it to the bathroom mirror. Post the heck out of them for daily motivation. It feels SO GOOD to cross a workout off your list when you complete it!
The Workout
10 (each side)
10 (each side)
10 (each side)
20 (each side)
Rest 1 Minute
Repeat Circuit 3 Times
Day 7
One week down! It takes a lot of hard work and discipline to show up, sweat for an entire week. Im really so proud of you! Check out the index for ideas of how you can move while resting today.
Movements like those youve done all week are not attainable to everyone. This is why I focus on intentionally moving my body in different ways every day. Sometimes that looks like giving myself time and space to process things, pray, or cry. Life is so busy that we dont always make time to meditate on what is actually happening in our lives and process it. If youre anything like me, you work hard, hustle, and rest hard--but dont always afford yourself the opportunity to reflect on your life and experiences. Take the time and space you need today to move your body however feels right and good to you.
Day 8
Welcome to week two! Each day is built around specific themes, starting with CARDIO. Get ready for some High Intensity Interval Training (HIIT), an approach to cardio that uses short periods of intense exercise and short breaks, typically to exhaustion. HIIT workouts are one of the best and quickest ways to get a good workout. Buckle in and prepare to get your heart rate up.
Before we begin, I want to challenge you to do a few extra reps every day this week in honor of those who cannot move the way you can. Just a few every day, or go for a little extra walk, or move your body in another way because you can. It really is a gift, friend.
The Workout
30 Seconds
30 Seconds
30 Seconds
30 Seconds
30 Seconds
30 Seconds
Rest 1 Minute
Repeat Circuit 3 Times
Day 9
Feelin fine on day 9!
Here is today's goal setting tip: live within your means. My life doesnt afford time to drive to a gym and work out daily, but I do have time and space to move intentionally in or around my home. If I needed a gym to move my body, it would never happen. I have to have realistic goals that fit within my life. I hope this program demonstrates that purposeful movement can happen anywhere. Live within the means you have!