HEALTH, WEALTH & HAPPINESS HOO HAPPINESS.COM 7 DAY BACK TO BASICS WELLNESS CHALLENGE. workouts & yoga. e-book

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Ambrose Riley
5 years ago
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2 DISCLAIMER The content of this program and e-book are for informational purposes only. The content of this is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Any involvement in personal fitness training, exercise and yoga, including that given here can be strenuous and carries a significant risk of damage to property, personal injury, illness, or death. You participate at your own risk. Always obtain a physical examination from a doctor before starting any physical exercise activity and assume all risk if you fail to do so. In consultation with your doctor, you acknowledge and agree that any recommendations for changes in nutrition, including the use of supplements, or a weight loss program are entirely your responsibility. Do not disregard professional medical advice or delay in seeking it because of something you have read in this program. Reliance on any information provided by this program is solely at your own risk. You acknowledge and agree that you are voluntarily participating in a program of physical exercise, lifestyle/wellness coaching, and nutrition by HOO Happiness. You hereby here and forever release and discharge and hold of HOO Happiness and its owner, employees, contractors, successors, heirs and assigns from any and all claims, demands, damages, rights of action, present or future, out of or connected with any participation in this program including, without limitation, personal or real property damage, injury, illness, or death. Achieving optimal health and fitness is not an exact science and the combination of exercise and input to achieve desire results may vary from individual to individual. Following lifestyle, fitness, nutrition and general health tips or programs contained on this program does not guarantee that you will achieve desire results. This program links to external websites and blogs in order to provide readers with additional references and/or to give credit to other authors works that may be quoted, referred to or that may have inspired content in this program. We are not responsible for the content included on those sites, including any links contained within those sites, or any changes or updates to those sites. HOO Happiness makes no representations or warranties regarding the condition, functionality or its suitability for use of this program or websites that are linked to this program. You assume all risks associated with the use of this program, including any risk to your computer, software or data being damaged by any virus, software, or any other file that might be transmitted or downloaded via HOO Happiness. HOO Happiness shall not be liable for any damages of any kind (general, special, incidental or consequential damages, including, lost revenues or lost profits) resulting from the use or misuse of the information contained in this program.

3 day one detox

4 DAY 1 DETOX: DOWN & DIRTY WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 30 plank jacks 30 ab sitting twists 10 pushups 30 squats 30 mountain climbers 30 ab scissor kicks 10 pushups 30 standing leg up lunges (15 each side) Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

5 DAY 1: DETOX YOGA POSTURE & PRANAYAM Breath Bikram style Pranayama 1. Begin in neutral standing position, shoulders relaxed and feet touching. 2. Interlace the fingers and bring the knuckles to touch under the chin, forearms and elbows touching. From this point forward your knuckles should always remain in contact with the chin. 3. Inhale deeply through the nose, intending the elbows to the ceiling (keeping your knuckles in place), aiming to frame your face with your forearms. Your elbows should arrive at their highest point at the top of the inhale. 4. Exhale through the mouth and gently push the head back, bringing the elbows and forearms back to touch. The elbows should touch at the bottom of your exhale. 5. Inhale, gently releasing the head back to neutral, elbows move toward the ceiling. 6. Repeat steps times. On the last exhale, release the arms down your sides. Breathe deeply through the nose here. Yoga posture Chair pose (Ukatasana) with twists 1. Begin by standing in a neutral position with shoulders relaxed and feet two fists apart. 2. On an inhale, bend to find yourself in a deep squat as if sitting in a chair. The arms are raised, keeping the shoulders relaxed. Ensure the knees are parallel to one another, and the curve in the lumbar spine is maintained. Take one breath here. 3. On the next exhale, bring the hands toward heart centre and allow the palms to touch. Inhale, and on the exhale twist the torso to the right. For extra support, touch the left elbow to the outer right thigh. Remain here for three breath cycles. 4. On the exhale of the third cycle, unwind the body to find centre. Inhale, and on the exhale twist the body to the left, touching the right elbow to the outer left thigh. Remain here for three breath cycles. 5. Repeat steps 3 and 4 two more times. 6. On the third exhale, untwist the body to centre. Inhale, reaching the arms above the head (shoulders relaxed). Exhale back to neutral standing position.

6 day two reducing toxic load

7 DAY 2 REDUCING TOXIC LOAD: SLOW & STEADY WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: *Workout is to be completed at a slow and steady pace - focus on movement and breathe) 30 Standing Side Leg raises (15 each leg) 30 Squats 21 triangle lunges (step front, step side, step back = 3) 30 ab flutter kicks 10 ab leg raises 30 ab bicycle 10 push ups 10 standing to plank (walk it out slow) 20 shoulder taps (10 each side) Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

8 DAY 2 REDUCING TOXIC LOAD: YOGA POSTURE & PRANAYAM Eagle (Garudasana) 1. Begin by standing with your feet shoulder-width apart, weight distributed evenly on both feet. Be sure to have a neutral pelvis and relaxed shoulders*. 2. Inhale, extending the arms above the head. Exhale, crossing the arms at the elbows with the right arm on top of the left. Allow the palms to touch. 3. Feel light on the right toes, bend the knees, and cross the left leg in front of the right above the knee. Continue to squat, and intend the left toes around the calf, to the ankle. 4. If you feel stable, raise the arms to the elbows are level with the chin and squat further into the pose. 5. Breathe deeply here for 5 full breath cycles. 6. On your last exhale, gently release the arms and legs. Stand in neutral position and take 3 breaths. 7. Repeat on the opposite side (left arm crosses in front of right, right leg crosses in front of right). By applying pressure to the abdomen, Garudasana releases toxins in the visceral and reproductive organs, inviting fresh blood to circulate. House cleaning meditation 1. Begin in a seated or kneeling position, whatever is most comfortable for you. Ensure you are able to sit with an unsupported straight spine for a few minutes. 2. Close the eyes, and begin to inhale and exhale gently through the nose. 3. Allow the palms to touch and bring the hands toward the face, just below the mouth. 4. Inhale through the nose, and exhale through the mouth. You will feel the expelled air brush along your fingertips. Focus on this sensation. 5. Inhale an exhale in this same fashion for five minutes. By focusing on the sensation of expelled air on the fingertips, the practitioner focuses on releasing stressful events of the day while cultivating fresh, positive energy in the body. viii

9 day three stress less

10 DAY 3 REDUCING STRESS: A$$ KICKING CARDIO WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 40 jumping jacks 10 frog jumps 10 arm circles 40 high knees 10 frog jumps 10 punches (each arm) 5 burpees Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

11 DAY 3 REDUCING STRESS: YOGA POSTURE & PRANAYAM Breath Bikram style Pranayama 1. Pranayama 30 second (or one minute) breathe* 2. Begin in a comfortable seated position. If you are sitting cross-legged, bring the thumb and pointer fingers to touch, forming the jnana (knowledge) mudra. You are the master of your own body. 3. Close the eyes and breathe deeply through the nose for 4 breathe cycles. Become relaxed in this position. 4. Now we will begin the 30 second breathe. Inhale through the nose, taking ten seconds to reach the top of your inhale. 5. Now, suspend the breath for another ten seconds. Focus on the sensations within the body. 6. Exhale to complete the cycle, taking ten seconds to reach the bottom of your breath. 7. Repeat steps 3-5 for 6 breathe cycles. *This breath can be extended to upwards of one minute (20s per step), depending on training and lung capacity. However, the practitioner should ensure equal lengths for each part to obtain the benefits of the breath. Yoga Posture Cat-Cow (Marjaiasana & Bitilasana) 1. Begin balanced on all fours knees hip width apart, hands are beneath the shoulders with the palms flat. 2. Inhale through the nose and slowly round the spine toward the ceiling. Allow your neck to relax, dropping the head toward the floor to find Cat pose. 3. On your exhale, slowly release the spine and drop the belly toward the ground. Intend the chest and tailbone toward the ceiling and gently raise your head to find Cow pose. 4. Repeat this action nine more times to the rhythm of your breath. 5. After the final Cow pose, allow the spine to return to neutral. Take two breaths here and relax.

12 day four zen.ergize

13 DAY 4 ZEN-ERGIZE: GET ERR DONE WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 20 Power Up High Knees 30 sec full body push up plank 30 side to side cross over mountain climbers 1 min wall sit 10 downward dog pushups 10 V-Sit Ups Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

14 DAY 4 ZEN-ERGIZE: YOGA POSE & PRANAYAMA Breath Alternate Nostril Breathing (Nadi Sodhana Pranayama) 1. Begin seated in Siddhasana, a crossed-legged meditative posture. 2. To enter this posture, sit in the centre of the mat, with the legs outstretched in front of you. 3. Bend the left leg at the knee, and with your hands guide the foot to touch the inner right thigh. 4. Next, bend the right knee and place the foot so it is resting upon the other, touching the inner left thigh. The arms can be held straight, resting the upturned palms on the knees, fingers in the jnana mudra. 5. Using your left hand, plug the right nostril and inhale through the left nostril. 6. Then, cover the left nostril and exhale through the right nostril. Inhale through the right nostril, and exhale through the left nostril. 7. We will continue this breath mindfully for five minutes. Yoga Posture Sun Salutations (Surka namaskar) 1. Inhale in your mountain pose, and lift the arms above the head. 2. Exhale, bringing the arms through the heart centre, lead with the heart into a forward fold. 3. Inhale, for a flat spine, hands come above or below the knees. 4. Now, from here we have two options (see next page for photo instruction): i. Ashtanga ii. On your next exhale, you may drop the knees, uncurl the toes, and while keeping the elbows tight to the body, release the hips and chest to the ground. iii. On your next inhale, gently push into the mat with your hands, lifting the gaze, head and chest off the ground, finding your bhujangasana, baby cobra. iv. Chaturanga For a more advanced practice v. On your next exhale keeping the elbows tight to the body, lower the body to one inch above the ground. vi. Inhale, uncurl the toes, push into the mat with your hands, and lift the head, chest, and trunk, only allowing the tops of the feet and hands to touch the ground, finding your urdhva mukha svanasana, upward facing dog. 5. On your next exhale, for both practices, press the hands into the mat, curl the toes, pike the hips, and find yourself in downward facing dog. Breathe here for five cycles, feeling energized. 6. On your next inhale, step between the feet with your right foot, then the left. Exhale to forward fold. Inhale rising to tadasana with arms stretched overhead. Exhale, finding your hands at heart centre. 7. Repeat steps 1-6 nine times. Surya namaskar is an amazing sequence to get the blood pumping through the body. By linking the breath with each movement, we welcome concentration to the body, inviting mental and physical strength (Jois on surya namaskar). xiv

15 day five power

16 DAY 5 POWER: LEG LOVER WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 30 Laying Leg Raises (each Side) 30 table to roof donkey kicks (each side) 15 horizontal level leg toe touches (each side) 15 stable lunges (each leg) 15 jump squats 1 min wall sit Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

17 DAY 5 POWER: YOGA POSTURE WARRIOR SEQUENCE 1. Inhale in your mountain pose, and lift the arms above the head. 2. Exhale, bringing the arms through the heart centre, lead with the heart into a forward fold. 3. Inhale, for a flat spine, hands come above or below the knees. 4. Now, from here we have two options (see next page for photo instruction): i. Ashtanga ii. On your next exhale, you may drop the knees, uncurl the toes, and while keeping the elbows tight to the body, release the hips and chest to the ground. iii. On your next inhale, gently push into the mat with your hands, lifting the gaze, head and chest off the ground, finding your bhujangasana, baby cobra. iv. Chaturanga For a more advanced practice v. On your next exhale keeping the elbows tight to the body, lower the body to one inch above the ground. vi. Inhale, uncurl the toes, push into the mat with your hands, and lift the head, chest, and trunk, only allowing the tops of the feet and hands to touch the ground, finding your urdhva mukha svanasana, upward facing dog. 5. On your next exhale, for both practices, press the hands into the mat, curl the toes, pike the hips, and find yourself in downward facing dog. Breathe here for five cycles, feeling energized. 6. On your next inhale, extend your right foot to the sky, and on the exhale plant the foot between the hands. 7. Angle the left foot perpendicular to the right, and windmill the arms so they are in line with the shoulders, gaze is over the front fingertips. 8. Bend the front knee, aiming to create a 90 degree angle, keeping the knee aligned the heel. Feeling strong in your warrior II pose, take three deep breaths here. 9. Inhale deep, turning the front palm to face the ceiling. 10.On your next exhale find the thigh with the back hand, gently flex the spine raising the front hand overhead, gaze is up. Breathe here in your exalted warrior, feeling confident. 11.On your next inhale, return to warrior II, and on your next exhale place your right elbow on the right knee. 12.Windmill the left arm to create a straight line on the left side of the body. Shoulder is relaxed, gaze can be toward the hand or to the ground. To deepen your practice, intend the right arm to the floor, and align the shoulder blades. Breathe here in your extended side-angle pose. Stay strong. 13.Bend the left elbow, placing the back of the left hand on the spine and slide it toward the back of the right hip*. 14.Now, find your right hand reaching under the thighs to connect with the left hand*. 15.Take the bind*. 16.On your next exhale, release the hands, straighten both knees, and turn the feet to face the left side of the mat. 17.Extend the arms to the sides on your next inhale, finding your five-pointed star. 18. On your next exhale lead with the heart and fold forward, finding your prasarita padottanasana, the wide-legged forward fold. 19. Stay here for three deep breaths. 20.On your next inhale turn the left foot toward the back of your mat, bending the knee. 21.Bend the left knee to 90 degrees, raise the arms over so they are level with your shoulders, gaze is on the left fingertips. 22.You have found yourself back in your warrior II, and we will complete the cycle on the left side of the body. 23. Once the body has returned to parasarita padottanasana, return to five-pointed star, bring the feet together and meet in tadasana. 24.*Steps are for an advanced practice, or for those comfortable with exploring new movements in the body. Always practice with caution, and do not push yourself too far. xvii

18 day six sleep sweet

19 DAY 6 SLEEP: ARM-OUR UP WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 10 pushups 15 tricep dips 20 small arm circles 50 punches (25 each side) 10 plank spider arms (no pushups) (5 each side) 1 min push up plank Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

20 DAY 6 SLEEP: YOGA POSTURE Child s Pose (Balasana)* 1. Begin on all fours with a neutral spine. Have your hands beneath the shoulders and knees shoulder width apart. 2. To find your Child s Pose, relax the hips back toward the heels, arms outstretched in front of you. 3. The knees can be wide, held together, or somewhere in between. 4. Find a posture that works for YOU. 5. Breathe deeply here for cycles. *This pose should be completed before bedtime to allow the body/mind into a state of relaxation. xx

21 day seven self love

22 DAY 7 SELF LOVE: I GOT THIS! WORKOUT Warm Up: 3-5 min Warm Up (running on the spot, skipping, dancing, jumping jacks, knee raises...) Workout: 20 ab around the clocks 10 plank body front to backs 10 burpees 30 flutter kicks 20 slow mountain climbers 30 mini jumps (like jump rope but without the rope) Number of Sets: Beginner = 1 set Intermediate = 2 sets Advanced = 3 sets

23 DAY 7 SELF LOVE: YOGA POSE Siddhasana 1. To enter this posture sit in the centre of the mat, with the legs outstretched in front of you. 2. Bend the left leg at the knee, and with your hands guide the foot to touch the inner right thigh. 3. Next, bend the right knee and place the foot so it is resting upon the other, touching the inner left thigh. The arms can be held straight, resting the upturned palms on the knees, fingers in the jnana mudra. 4. Breathe deeply here, and meditate on the concept of your Self. Ponder your strengths and successes, your body and mind. 5. Know that you are in control of your destiny - you can do anything!

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10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com)

10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com) Anjali Mudra Salutation Seal 1 Minute: Begin by sitting in easy pose on your mat, bringing your palms together at your heart center. Draw in your belly and sit up nice and tall, creating length and space