LJ FIT CHALLENGE #LJFITCHALLENGE P.1 “If you wait for the perfect time to start something, you’ll be waiting forever!” Whatever it is you’re dreaming about, whether it’s to eat a little cleaner or ramp up your workouts and try a little harder — now is the time to MAKE IT HAPPEN! You don’t need a new day, a new month or even a new year to get started, all you need is the decision to make it happen right here, right now. And because I know that change can sometimes feel a bit overwhelming, I’ve got just the thing to get you started and keep you motivated every step of the way on your new active journey! I have been working hard on this over the past few months with my team of experts and am proud to present to you the Lorna Jane 12-Week FIT CHALLENGE. As an Active Living Advocate, I’m constantly asked questions about my workout and training routines and because I realised this area of my life is one that so many women around the world want to know about, my team and I put together this extensive program of what we do to look, think and be at our best every day. So if you want to work out like me, feel as amazing as I feel every day and have fun along the way then this is the plan for YOU! LORNA JANE CLARKSON FOUNDER & ACTIVE LIVING ADVOCATE One of the best things about the FIT CHALLENGE is that it’s suitable for all ages and fitness levels and the workouts can be done anywhere at any time. With my program I’ll show you that when you train smart, moving every day is something you actually CAN fit into your busy schedule. In fact all of the workouts featured in this challenge are under 30 minutes, making them perfect to squeeze in before or after work — or even on your lunch break! I know this FIT CHALLENGE will give you all the tools you need to make Active Living not just a New Year’s resolution, but a complete way of life every day, every week, every month and every year! I want it to inspire you to see exercise as something you really look forward to, and above all, I want it to motivate you from this day forward to apply these practices to your own life and start living your best and most active life – the life you deserve! The fact that you’ve downloaded this e-book means you know what you want and you’re willing to work for it! So congratulations, you’ve taken the first step, and the good news is, the first step is often the hardest! So pull on your activewear, grab a decent dose of determination and let’s get moving! LORNA JANE CLARKSON FOUNDER & ACTIVE LIVING ADVOCATE Welcome .......................... 5 Your Active Living Tools ............. 6 LET’S GET STARTED .......... 7 Your Start Point .................... 8 Set Your Goals ..................... 10 Visualise Your Goal ................. 12 Let Go Of What Holds You Back ...... 14 Make Moving A Healthy Habit ........ 16 NOURISH ...................... 18 Nourish Your Body ................. 19 Portion Control .................... 20 Clean Eating Plans ................. 21 MEET THE TEAM .............. 29 LET’S WORKOUT ............. 32 The Program ...................... 33 Expectations ...................... 36 Warming Up. . . . . . . . . . . . . . . . . . . . . . . 38 LET’S SWEAT THE DETAIL .... 39 Dos & Don’ts Of Technique .......... 40 Tips From The Trainers ............. 42 PHASE 1 ....................... 44 PHASE 2 ....................... 70 PHASE 3 ....................... 96 WHERE TO FROM HERE? ... 107 I am SO thrilled to have you on board and I’m absolutely delighted that you’ve taken the first step towards your best and most active life; you are going to LOVE IT! Get set Sporty Sisters, this challenge is going to make a difference! While you may have joined with the sole intention to improve your fitness, the FIT CHALLENGE will provide you with everything you need to improve your whole life! By embarking on this challenge, you’re instantly becoming part of something so much bigger than just 12 weeks of workouts, you’re joining the FIT CHALLENGE and kick-starting your very best life. You’re also joining a supportive sisterhood of inspiring, brave and motivational women who are all moving together to create a fitter, healthier and happier future. ACTIVE LIVING is my personal philosophy achieved through the daily practice of Move Nourish Believe. When you Move your body every day, Nourish from the inside out and truly Believe that anything is possible, you’re making a commitment to be the best version of yourself and you will be dazzled with the rewards. Having lived by this philosophy for as long as I can remember, I know firsthand how absolutely AMAZING life can be, which is why I’m so passionate about sharing it with as many women as possible! And the best part is that it’s not something you do for 12 weeks, 12 months or 12 years! It’s something you do every single day, because Active Living is a way of life. Welcome to the LORNA JANE FIT CHALLENGE! This challenge is far from ordinary #LJFITCHALLENGE P.5 While exercise is an important part of Active Living, it’s only one piece of the puzzle so I wanted to give you not one – but ALL of the tools you need to help you kick-start your best life! MNB ULTIMATE FIT GIRL PLANNER Use this throughout the LJ FIT CHALLENGE to track your progress & plan for success! ACTIVE LIVING REWARDS MEMBERSHIP Take on the Challenge & be rewarded. ONLINE SPORTY SISTERHOOD Join the sisterhood on movenourishbelieve.com for constant tips, recipes & motivation to keep you going! CLEAN AND SIMPLE EATING Discover new-found ways to Nourish. INSPIRATIONAL TANK Stay motivated through challenging workouts! LORNA JANE APP Be inspired & track your movement #LJFITCHALLENGE P.6 #LJFITCHALLENGE P.7 YOUR START POINT Whether your aim is to increase muscle tone or decrease body fat, the common thread that unites you with women all over the world who are taking part in this challenge is the will to create change. But I want to be really clear about something... Change doesn’t happen overnight, in due time it will happen, but don’t slow down the process even more by quitting! Far too often I see girls throwing their new found active lifestyles to the wayside after only two weeks because they didn’t get the results they were looking for. But change takes time and I promise it will all be worth it. Change is change, no matter how big or small and I truly believe an important part of the process is taking the time to look back and reflect on how far you’ve come. I’ve never placed importance on the scales, because if you feel strong, healthy and confident in yourself then it really doesn’t matter what you weigh. So I want you to document your journey with a series of photographs and measurements so you can celebrate your achievements. After all, a picture is worth a thousand words... right? Every four weeks take a full body shot in a sports bra or your swimwear and fill out your measurements in your Active Living Planner. Set a reminder in your phone to make sure you don’t forget. To get the most accurate gauge, take the photo at the same time on the same day (i.e. Monday morning at 7am). People often ask me what inspires me the most and I can honestly say that it’s the beautiful, loyal and devoted Lorna Jane Sisterhood. Just in case you didn’t already know, you are an incredibly valued part of this close knit community and I want you to inspire each other as much as you inspire me by uploading and tracking your progress on Facebook, Twitter and Instagram using the hashtag #LJFITCHALLENGE. Truth be told, nothing brings a bigger smile to my face than scrolling through pictures of my beautiful customers whose lives have been changed by Lorna Jane. It’s seriously the best feeling! #LJFITCHALLENGE P.8 PASTE YOUR PROGRESS HERE WEEK 1 WEEK 8 WEEK 4 WEEK 12 MAKE SURE TO TAKE YOUR MEASUREMENTS & SNAP YOUR BEFORE PHOTO IN THE ACTIVE LIVING PLANNER #LJFITCHALLENGE P.9 SET YOUR GOALS Welcome to the beginning of your brand new active life. So first things first, let’s get clear on what you want to achieve from this program! Is it to improve your cardio fitness? Maybe it’s to increase your overall strength and muscle mass? This overarching goal will be the voice of reason in your head that will help you push through that last set of burpees even when your body is aching with muscle fatigue or run that little bit faster when your head is telling you to stop! Or it might even be to give you that little kick of confidence that comes from fitting into your favourite pair of jeans! Whatever it is, I want you to stop and take a moment to really think about it, because this is exactly what’s going to keep you motivated to Never Never Never Give Up... even during those times you so desperately want to! #LJFITCHALLENGE P.10 You know you’ve achieved your goal when? What is your goal? I will reward myself for reaching it by? REMEMBER TO DETAIL YOUR GOALS IN THE ACTIVE LIVING PLANNER #LJFITCHALLENGE P.11 Visualise YOUR GOAL So now you’ve got your goal sorted, it’s time to Make It Happen! One of the things I’ve learnt on my own journey is to NEVER underestimate the power of visualisation! Seriously, it works every time! Whatever goal I’m working towards I create a vision board to go with it — they really are the perfect way to hold yourself accountable! Seriously, think about it for a minute... If you make a vision board for your MOVE goals and fill it with pictures of wholesome nourishing food, fit bodies and inspirational quotes, not only will you have a stack of fun making it, but you’ll be far less likely to hit snooze when your alarm goes off in preparation for your 5am workout. And if you’re anything like me, it will make you even more motivated than ever before to stop dreaming about your goals and wake up and work hard for them! And it you’re not a vision board kind of girl, that’s okay because there are plenty of ways to practice visualisation. You could make a Pinterest board, write it down on a piece of paper and keep it on your bedside table, stick them around your house, write it in your journal or leave a reminder on your desk! The best thing about visualisation is that there’s no right or wrong way to do it, you just have to find whatever works for you and make sure you do it. STOP DREAMING ABOUT YOUR GOALS AND WAKE UP AND WORK HARD FOR THEM! #LJFITCHALLENGE P.12 What’s your preferred method of visualisation? PASTE YOUR INSPIRATION HERE #LJFITCHALLENGE P.13 It doesn’t matter if it’s physical or mental, let’s talk about what might have held you back from living you best active life in the past. As an eternal optimist, I’ve always been a big believer in looking forward, but in this instance I’ll make an exception. I think it’s important to acknowledge and make peace with whatever was previously standing in your way so that you can formulate a way to move past it and carry on moving forward in the direction of your dreams. Now there are lots of factors at play here... it might have been an injury, a lack of drive and determination, or you might have struggled with maintaining your own sense of self belief. Whatever it is, first and foremost I want you to know that you’re not alone – we ALL have struggles that we are constantly working through and those struggles are all just part of our story. By recognising and accepting them you’re giving yourself permission to simply turn the page and move on. Once you’ve acknowledged what’s been holding you back, find a way to move forward. If it’s an injury maybe you could arrange some physio to get you up and running again, if you’re struggling with a lack of self belief you might start practicing some daily affirmations. You’re braver and stronger than you know and I want you know that I believe you can do this! LET GO OF WHAT HOLDS YOU BACK #LJFITCHALLENGE P.14 What has held you BACK in the past? I am going to let go of it by? #LJFITCHALLENGE P.15 HEALTHY HABIT MAKE MOVING A Let’s get one thing clear, habit is not a dirty word, well, not in my experience. I believe that habits can be healthy and I hope that this 12-Week FIT CHALLENGE helps to make Active Living one of yours! Now I want you to think about some of the habits you have — even if they’re bad ones — and think about how hard they are to kick. That’s because habits are those little things that have become so ingrained in your life that you don’t even realise you’re doing them until someone points them out. You go into autopilot and just get on with it. With my 12-Week FIT CHALLENGE I hope to make regular exercise one of your healthy habits – and one you will do for the rest of your life! Start by scheduling your Move time into your diary like you do your meetings and after a few weeks you’ll probably find that you’ll no longer need to as it will become a non-negotiable part of your daily routine – just like brushing your teeth! So instead of finishing work at five and thinking to yourself “ughhh, I have to go and exercise now,” I want it to be something you look forward to and go about with enthusiasm. I know it sounds crazy and you’re probably thinking “Lorna, what on earth are you on about?” But once you stop thinking of exercise as a chore, you’re far more likely to do it regularly and furthermore... You’ll actually ENJOY doing it! It’s that Active Living state of mind. #LJFITCHALLENGE P.16 My favourite time of the day to exercise is... This week I will Move... MONDAY AM PM THURSDAY TUESDAY FRIDAY WEDNESDAY SATURDAY SUNDAY KEEP THE DETAILS OF YOUR WORKOUTS IN THE ACTIVE LIVING PLANNER #LJFITCHALLENGE P.17 #LJFITCHALLENGE P.18 NOURISH Your body So by now you know that the key to living a balanced and bountiful life is by making the conscious decision to Move your body everyday, Nourish from the inside out and Believe that anything is possible. In the same way that moving is vital for good health, so too is a wholesome nourish style. You can out-train a sedentary lifestyle but you can’t out-train a bad diet. Food is life, food is love and food is fuel. It’s all encompassing. We have enough information at our disposal to know how important it is to maintain good health – because after all, if we don’t have our health, what do we have? Statistics don’t lie and The World Health Organization predicts that by 2025, a staggering 83% of males and 75% of females aged 20 years and older in Australia will be overweight or obese - scary to say the very least! The way you treat yourself each day makes a huge difference in all areas of your life, so if you want to be happy, healthy and confident, then it’s time to... From our morning lemon water to our afternoon trail mix, every food choice we make is a chance to nurture ourselves from the inside out, but with so much varying information out there, it can be hard to know what’s right and what’s oh so wrong. Have you heard not to eat fruit because it’s full of fructose, but see others praising benefits? Have you been told to cut out fat and opt for the ‘diet’ and ‘lite’ options where possible? Are you just downright confused? Not to worry, because we feel your frustration sporty sisters and we’re here to set the record straight! Our approach is easy, we stand by clean and simple eating. No fads, no gimmicks, and no diets, because there’s NO diet that will do what healthy and balanced eating does. #LJFITCHALLENGE P.19 PORTION CONTROL Many people feel that they eat well, but they flop when it comes to portion control. Although it can seem a little obsessive to measure and calculate your food, when we are determined to eat better and feel better, it can be helpful to have a guide that determines healthy and sustainable portions. If you need a good measurement, use your hand in the image below. Should be filled with dark leafy greens and vegetables such as kale, spinach, lettuce, capsicum, cabbage, tomatoes, broccoli, cauliflower, carrot and zucchini. Should be filled with a palm- sized piece of protein such as grass fed meat, fish, eggs, chicken or plant-based protein such as tofu and tempeh. Should be filled with your choice of grains, seeds, beans or legumes. These can range from brown rice, quinoa, buckwheat, chickpeas, lentils or kidney beans. Of fermented foods such as sauerkraut, kimchi and or cultured veggies each day. Dairy serves vary on the type, flavour and brand. If you can tolerate dairy we recommend 1-2 serves a day. One serve is generally a 200g tub of yogurt, natural, unflavoured and full fat styles are the best options. One glass of milk is also a serve, and also one serve is two pieces of cheese (40g). Recommended 2-3 serves per day. One serving looks like: 1 orange OR 1 medium-sized banana OR 8 strawberries. Aim to have a balance of fats and protein within each meal. This can include avocado and chicken, quinoa and tuna and olive oil on lentil salads. You will feel fuller for longer and find snacking will become a thing of the past. You should aim for 8 glasses or 2-3 litres per day. 600mL extra for every hour of exercise and an extra 200mL for every hour of air travel. HALF OF YOUR PLATE ONE QUARTER second QUARTER ALLOW 2-3 TABLESPOONS DAIRY FRUIT Healthy fats Water Vegetables/ Leafy Greens Whole Grains Lentils/Beans Protein #LJFITCHALLENGE P.20 It’s far from a secret that clean eating is just as important as regular exercise in maintaining an active and balanced life. That means ditching the detrimental diet mentality that sadly so many women have adopted, and instead choosing to nourish your body with real food in its most natural state. But eating healthy shouldn’t be seen as a chore and this book is proof that clean eating still gives you options galore! In addition to the meal plans and seriously drool- worthy recipes that are included in the challenge, Clean & Simple Eating will help keep you on track by teaching you how to stock your pantry and hit the grocery store like a seasoned nourishing pro so you can keep up the good work even after you’ve completed the challenge. Clean eating is not a diet, nor is it a quick-fix. Clean Eating is a complete a way of life and the best part is, while you live this way; you can have your cake and eat it too! Choose your version of the following eating plans to nourish you throughout the LJ FIT CHALLENGE. Don’t forget to record your nourish DAILY in the Active Living planner #LJFITCHALLENGE P.21 Mon Tue Wed Thu Fri Sat Sun Wake Up Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water 200ml of water Breakfast Go go green smoothie p. 24 The ultimate MNB breakfast with beetroot and carrot relish p. 27 Beauty blend smoothie p. 24 Peanut butter and choc chip protein pancakes p. 35 Spiced banana smoothie p. 24 Cacao and date gluten- free muesli with fresh berries p. 26 Wake up detox tonic p. 22 Go go green smoothie p. 24 Lunch It’s crunch time salad with chicken p. 38 Abundance bowl with left over salmon p. 41 Kale me maybe salad with chicken (use poached chicken from night before) p. 38 Hot or cold spinach, goat cheese and quinoa soup p. 40 Left over turkey zucchini- layered lasagne p. 60 with 2 cups of leafy greens Left over roast beet, rosemary and chia seed tart p. 63 with 2 cups of leafy greens Toasted faro, sweet potato and chicken salad p. 44 Dinner Baked salmon parcels with broccoli and sweet potato p. 56 Poached chicken, pesto and steamed greens p. 54 Summer peanut butter curry p. 64 Turkey zucchini- layered lasagne p. 60 with 2 cups of leafy greens Roast beet, rosemary and chia seed tart p. 63 with 2 cups of leafy greens Sesame seared tuna with broad beans and dulse flakes p. 58 Miso marinated white fish with greens p. 69 Snacks Build your own energy bar p. 74 Apple pops p. 76 Chewy salted caramel bliss ball p. 77 Pistachio & spirulina bliss ball p. 77 Lemon coconut bliss ball p. 77 Salted chocolate peanut butter cookies p. 78 Lemony cashew cream on sourdough with fruit p. 81 A balanced, protein packed guide with and a wide variety of clean foods to help you get started on your journey to living your best active nourished life. Perfect for those who are open to trying new foods and flavours. - CLEAN EATING PLAN - #LJFITCHALLENGE P.22 Mon Tue Wed Thu Fri Sat Sun Wake Up 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Breakfast Mango coconut brown rice pudding p. 30 Wake up detox tonic p. 22 Brown rice nasi goreng with a soft boiled egg p. 28 Kale, quinoa and goats cheese ‘on-the-go’ muffins p. 31 Wake up detox tonic p. 22 Mexi breakkie wrap p. 33 Green breakfast bowl p. 34 Wake up detox tonic p. 22 Go go green smoothie p. 24 The ultimate MNB breakfast with beetroot and carrot relish p. 27 Lunch Roasted brussels sprout salad with chicken p. 42 Open sandwich with salmon p. 45 Left over summer peanut butter curry p. 64 Coconut chicken and sweet potato soup p. 47 Salmon, seaweed, sesame and roast vegetable salad p. 46 Grilled eggplants with fig, goats cheese, heirloom tomatoes and green onion p. 49 It’s crunch time salad with chicken p. 38 Dinner Sweet potato gnocchi p. 70 Summer peanut butter curry p. 64 Quinoa roast vegetable layered pie with chicken p. 66 Baked salmon parcels with broccoli and sweet potato p. 56 Poached chicken, pesto and steamed greens p. 54 Quinoa and green lentil tabouleh with chicken p. 48 Turkey zucchini- layered lasagne p. 60 with 2 cups of leafy greens Snacks Activated chilli spirulina nuts p. 80 Roast eggplant and tahini dip with veggies sticks p. 83 Spicy roasted chickpeas p. 83 Honey cinnamon roasted chickpeas p. 83 Banana & cacao ice cream p. 90 Peanut butter raw cheesecake p. 88 Choc jaffa mousse p. 91 From mango to eggplant and quinoa to turkey, the invigorator is a plan to give you lots of energy and feeling your best from morning to night. - CLEAN EATING PLAN - #LJFITCHALLENGE P.23 Mon Tue Wed Thu Fri Sat Sun Wake Up Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 Breakfast Go go green smoothie p. 24 The ultimate MNB breakfast with beetroot and carrot relish p. 27 Beauty blend smoothie p. 24 Peanut butter and choc chip protein pancakes p. 35 Spiced Banana Smoothie p. 24 Cacao and date gluten- free muesli with fresh berries p. 26 Go go green smoothie p. 24 Lunch It’s crunch time salad p. 38 Left over roast beet, rosemary and chia seed tart p. 63 with 2 cups of leafy greens Kale me maybe salad p. 38 Abundance bowl p. 41 Quite the pear salad p. 38 Left over summer peanut butter curry p. 64 Stay up-beet salad p. 38 Dinner Roast beet, rosemary and chia seed tart p. 63 with 2 cups of leafy greens Pesto and steamed greens p. 54 Hot or cold spinach, goat cheese and quinoa soup p. 40 Sweet potato gnocchi p. 70 Summer peanut butter curry p. 64 Quinoa roast vegetable layered pie p. 66 Toasted faro and sweet potato salad p. 44 Snacks Apple strawberry macadamia crumble p. 87 Salted caramel cups p. 92 Choc jaffa mousse p. 91 Build your own energy bar p. 74 Apple pops p. 76 Chewy salted caramel bliss ball p. 77 Pistachio & spirulina bliss ball p. 77 [VEGETARIAN] Going meat free never tasted so good! A plan designed to help you ditch those processed foods and get you on the road to healthy eating, one vego meal at a time. - CLEAN EATING PLAN - #LJFITCHALLENGE P.24 Mon Tue Wed Thu Fri Sat Sun Wake Up 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Wake up detox tonic p. 22 200ml of water Breakfast Mango coconut brown rice pudding p. 30 Brown rice nasi goreng with a soft boiled egg p. 28 Kale, quinoa and goats cheese ‘on-the-go’ muffins p. 31 Mexi breakie wrap p. 33 Green breakfast bowl p. 34 Go go green smoothie p. 24 The ultimate MNB breakfast with beetroot and carrot relish p. 27 Lunch Roasted brussels sprout salad p. 42 Open sandwich p. 45 Grilled eggplants with fig, goats cheese, heirloom tomatoes and green onion p. 49 Left over sweet potato gnocchi p. 70 Left over coconut and sweet potato soup p. 47 Quinoa and green lentil tabouleh p. 48 Pesto and steamed greens p. 54 Dinner Pesto and steamed greens p. 54 Roast beet, rosemary and chia seed tart p. 63 with 2 cups of leafy greens Sweet potato gnocchi p. 70 Coconut and sweet potato soup p. 47 Seaweed, sesame and roast vegetable salad p. 46 Sweet potato gnocchi p. 70 Quinoa roast vegetable layered pie p. 66 Snacks Lemon coconut bliss ball p. 77 Salted chocolate peanut butter cookies p. 78 Lemony cashew cream on sourdough with fruit p. 81 Activated chilli spirulina nuts p. 80 Roast eggplant and tahini dip with veggies sticks p. 83 Spicy roasted chickpeas p. 83 Apple strawberry macadamia crumble p. 87 [VEGETARIAN] A plant based protein plan designed to give you loads of energy, happy hormones and create powerful flavours, meat free. - CLEAN EATING PLAN - #LJFITCHALLENGE P.25 In addition to the recipes extracted from Clean and Simple Eating, we have created some additional meal plans with recipes exclusive to movenourishbelieve.com. Designed by our team of nourishing pros, these meal plans call for ingredients as close to their natural state as possible and if followed correctly, will leave you bursting with energy and vitality. To locate each recipe, simply type its name into the search box on the top right hand side of the website. Choose your version of the following eating plans to nourish you throughout the LJ FIT CHALLENGE. Remember, eating right goes hand-in-hand with moving your body to create the best possible YOU! #LJFITCHALLENGE P.26 Designed to encapsulate the essence of a notable nourisher, this meal plan includes recipes exclusive to the Move Nourish Believe website with delicious flavours and a huge range of different foods to suit your nourish style. - MNB EATING PLAN - Mon Tue Wed Thu Fri Sat Sun Wake-up Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) Breakfast Baked eggs with quinoa, sausage and chorizo Overnight oats with blueberries 2 Boiled eggs and green booster smoothie Toast topper: avocado with pear, goat’s cheese, walnuts and thyme Quinoa porridge Overnight oats with blueberries Choc chia pancakes Lunch Fresh zucchini salad with your choice of protein Left over sweet potato fritters with spicy chickpea and creamy avocado dressing salad Vietnamese chicken salad Nourishment bowl: inner health Quinoa with sundried tomatoes and secret pesto sauce Left over kumara and peanut butter soup Crispy chicken and quinoa sushi Dinner Sweet potato fritters with 2 cups of leafy greens Steamed orange ginger chicken Healthy walnut crusted salmon Tasty chickpea salad + lamb or beef fillet Kumara and peanut butter soup Mushroom quinoa risotto Healthy fish tacos with super food salad Snacks Green booster smoothie Banana peanut butter and cacao nib stack 4 Medjool dates with greek yogurt and pistachios Green booster smoothie 1/2 stuffed avocado with tuna 2-3 Almond and chia cookies Green booster smoothie #LJFITCHALLENGE P.27 With easy to create recipes tried and tested in the MNB kitchen, this meal plan is designed for anyone wanting to eat better and feel incredible from the inside out. Find out more information about the recipes by visiting movenourishbelieve.com Mon Tue Wed Thu Fri Sat Sun Wake-Up Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) 200ml of water Juice of half a lemon and in 200ml of water (at least 20 minutes before eating) Breakfast Overnight oats with blueberries Antioxidant smoothie bowl Toast topper: tahini, apple, honey and thyme 2 Boiled eggs and green booster smoothie Quinoa porridge Overnight oats with blueberries Cacao crunch smoothie bowl Lunch Vietnamese chicken salad Left over corn and zucchini fritters with MNB fresh zucchini salad Nourishment bowl: mexi yum Left over healthy walnut crusted salmon with 2 cups of leafy greens Left over mushroom quinoa risotto Left over stuffed sweet potato with brown rice and smoky chickpeas Left over moroccan chicken tagine Dinner Corn and zucchini fritters with MNB fresh zucchini salad Vegetarian spiced cauliflower salad with pomegranate & tahini Healthy walnut crusted salmon Mushroom quinoa risotto Stuffed sweet potato with brown rice and smoky chickpeas Moroccan chicken tagine Simple quick steamed fish Snack Green booster smoothie Banana peanut butter and cacao nib stack Veggie chips Veggie sticks and fresh guacamole Medjool dates filled with yogurt and pistachios Palm size handful of pepitas and goji berries Gluten free muesli bars - MNB EATING PLAN - #LJFITCHALLENGE P.28 #LJFITCHALLENGE P.29 Let me introduce to you the expert trainers that will guide you through the 12-week LJ FIT CHALLENGE. With decades of experience between them and countless success stories under their belt, I have full confidence that the program we have developed together will lead you on your best active journey possible over these next 12 weeks and beyond. With over 15 years of industry experience, Sharna is an accredited exercise physiologist, exercise rehabilitation specialist, personal trainer, group fitness instructor, international fitness model and a mother to one very active four year-old boy. Her goal is to help as many people as possible be the BEST version of themselves no matter their starting point. Her belief is that we can all live a fulfilled life that’s achieved through balanced nutrition, daily exercise, the right mindset and community support. Founding her very own holistic health and fitness business Calma Health, she works from her studio in Brisbane’s Fortitude Valley, runs bootcamps and coaches women all around Australia online. SHARNA O’CONNOR LJ FIT CHALLENGE PROGRAM WRITER Matthew is a specialist strength coach, certified sports nutritionist with the International Society of Sports Nutrition and the director of Biologic Labs, Australia’s leading body recompositioning and strength coaching gyms. Specialising in transforming the lives of a variety of clients with major metabolic issues including extreme level obesity, Crohn’s Disease, diabetes and sports-induced metabolic damage to Olympic level athlete’s performance. Matthew has been Lorna & Bill’s personal strength coach and nutritionist for the past five years and has played an integral role in helping them implement strength training and balanced nutrition into their busy lifestyle. LORNa’S PERSONAL TRAINER MATTHEW EVERETT-JONES #LJFITCHALLENGE P.30 LJFITCHALLENGE@LORNAJANE.COM Move Nourish Believe is an online destination that will serve as a constant stream of support throughout this challenge, that’s available at the click of a finger! Whether you’re on the hunt for deliciously guilt-free recipes to incorporate into your meal plan, an exciting way to utilise your outdoor Active Living Day or even some encouragement to help you transition into the next phase, the team at MNB have got it covered and are here to encourage and support you on every step of the way. And the best thing is that MNB will continue to provide you with inspiration and motivation even after you’ve completed the challenge! As specialists in their field, the team at MNB is completely committed to providing you with the best and most up-to-date health and wellness content on the planet. From a nutritionist to a personal trainer and a life coach, you can be rest assured that whatever delicious content is being dished up has been whipped together by an expert. We’re here for you on every step of the way, so please send your queries, questions, concerns and happy thoughts to: One of our crew will get back to you and show you the MNB way! #LJFITCHALLENGE P.31 #LJFITCHALLENGE P.32 Throughout my time in the fitness industry I’ve seen a common trend with women wanting convenient exercise that is easy to fit into their daily routine. I am continually asked for programs that are easy to follow, can be done anywhere, in minimal time and with maximum results. I also know number one thing women have in common is wanting to feel fit, strong and confident. This program is designed with those key targets in mind. In my opinion, fitness and flexibility is just as important as strength. I believe with correct movement we are designed to be agile, fit and strong, not one without the other! EASY TO FOLLOW AND CAN BE DONE ANYWHERE, IN MINIMAL TIME... BUT WITH MAXIMUM RESULTS BY SHARNA O’CONNOR #LJFITCHALLENGE P.33 Each daily circuit is structured so that every day is working upper body, lower body, core, stability, flexibility and explosive power (cardiovascular fitness). All circuits should take between 20–40 minutes depending on what level of the FIT CHALLENGE you are at. For the first seven days of each phase there are five structured training circuits and two outdoor living days. These structured training circuits are then repeated every seven days for the rest of that phase. Progression is added every seven days through more repetition, more sets of each exercise, reduced rest time, timed ratio of training to rest or adding a high intensity finisher exercise, such as in Phase 3. The progressions of this entire program are what will make it stand out from other programs. You will be challenged every day to work, a little harder and a little faster in order to keep burning energy well after you stop training. Starts off working on mobility and agility as well as basic upper body, lower body and core strength. Incorporates Phase 1’s mobility and strength activities and adds in more functional movements to get you working on proprioception (coordination and balance) and flexibility. Incorporates the mobility work from Phase 1, builds on strength and functional movements from Phase 2 plus adds a level of high intensity finisher exercises for full cardiovascular benefits. PHASE 1 WEEKS 1-4 PHASE 2 WEEKS 5-8 PHASE 3 WEEKS 9-12 #LJFITCHALLENGE P.34 Mobility and flexibility training works to improve the range of movement in the muscles and joints and is essential to the quality of not only your workouts, but also everyday living. Without adequate flexibility and full range of mobility, simple tasks and daily activities like bending down to pick something up become more difficult and risk of injury during workouts increases. Some types of mobility and flexibility training include stretching and the deep ranges of lunges and squats. Why? • Create a wider range of motion. • Reduce the risk of injury. • Enhance speed and dexterity. • Improve the comfort of everyday living. Resistance training is also referred to as strength training or weight training and works to build strength through the resistance of muscle contractions. As well as building strength, resistance training also improves anaerobic endurance and the size of skeletal muscles. Types of resistance training include; free weights, machine weights, medicine balls and resistance bands. Why? • Increase physical capacity. • Improve bone density, joint function and ligament strength. • Increase the rate of your metabolism. • Reduce the risk of osteoporosis. CORE HIGH INTENSITY CARDIOVASCULAR Training RESISTANCE TRAINING why Why Why Core training has become a bit of a buzz word recently, but truth be told it’s actually something that EVERY woman should incorporate into her move routine — no matter your age, shape or fitness level. Core training is an important part of a well rounded workout program, it targets both superficial and deep muscles within our bodies such as the abs, obliques, back extensors, hip flexors, glutes, hamstrings, and abductors. Types of core training include planks and mountain climbers as well as squats and burpees when done with the correct form. Why? • Improve strength and endurance. • Reduce the risk of injury. • Improve posture and stability. • Alleviate back pain. • Improve athletic performance. High intensity cardio is a form of movement that gets your heart rate up and increases the blood circulation throughout your body. Without the inclusion of regular high intensity cardio training you’re more likely to become susceptible to heart disease and diabetes. High intensity cardio training is designed to challenge you and is a sure-fire way to improve your overall fitness. High intensity cardio training includes aerobics, running and explosive plyometric exercises like burpees. MOBILITY & FLEXIBILITY PROPRIOCEPTION Why Why Proprioception is the body’s ability to transmit its sense of position and react accordingly and proprioception exercise helps teach the body how to automatically act to sudden changes in the environment. Think about running, you don’t look down at your feet with every step you take because your body knows what to do. Proprioception training includes balance, coordination and agility and is important in reducing the risk of injury. Proprioception training includes things like lunge walking and box jumps. Why? • Improve balance, coordination, and agility. • Reduce the risk of injury. • Rehabilitate existing injury. • Improve speed and coordination. Why? • Increase metabolic rate. • Improve cardiovascular health. • Reduce the risk of heart disease. • Improve overall fitness. • Decrease blood pressure. • Decrease cholesterol. #LJFITCHALLENGE P.35 If you really commit yourself to the end goal and are willing to put in the hard yards, you will progress with each week of the challenge and will begin to feel stronger, fitter and more flexible with each and every workout. As Kanye would say, this challenge will make you harder, better, faster, stronger! And because fitness and nutrition go together like pink Himalayan sea salt and pepper, if followed in conjunction with a clean and balanced diet you can also expect to see boosted energy levels, improved vitality plus a tighter and more toned body. As the challenge also includes flexibility and mobility exercises, you may also find that your posture improves and your risk of injury goes down. What more could a girl want? Because each and every one of us have different goals and body types, this challenge will affect everyone differently, so please don’t compare yourself to other women or focus solely on weight loss, because this challenge is about YOU! Throw everything you’ve got into becoming the best version of yourself, because even if you can’t see it yet, she’s pretty great. While your results and progress may differ, the one thing everyone can expect from this challenge is to feel not just comfortable, but CONFIDENT in your own skin. EXPECTATIONS HOLD ONTO THAT ‘FIT’ FEElING This program is designed for all fitness levels. If you work hard and stick with it, you will feel more amazing, invigorated and confident than ever before! And trust me, there’s NOTHING better than that fit feeling, it improves every aspect of your life from your health right through to your work and relationships. #LJFITCHALLENGE P.36 Phone timer or even using an App such as Interval Timer to keep a track of your progress as you go to track your movement YOU WILL NEED WATER BOTTLE EXERCISE MAT AND/OR TOWEL TIMER LJ ACTIVE LIVING PLANNER LJ APP #LJFITCHALLENGE P.37 Before you start any workout, make sure you take 5-10 minutes to warm up your body to prepare yourself physically as well as mentally to give it your best. Choose a combination of a light cardio activity and series of dynamic stretches with focus specifically on the parts of the body and movement that the workout will entail. Here are some warm up ideas, mix and match a few from each column - LIGHT CARDIO Dynamic stretches Skipping Jogging Fast walking Side-stepping Running with high knees Running with butt kicks Running with small steps Running on the spot Dancing to your favourite song Leg swings Arm circles Side-to-side twisting Hip circles Shoulder rolls Head rolls Inchworm/Caterpillars Salute-to-the-sun Light flowing yoga Make sure you choose something that will slightly raise your heart rate, get your muscles warm and your breathing mildly puffed. ‘Dynamic’ meaning that you should keep the stretch flowing through positions, this will help warm up your joints and mobilise your muscles for your workout. #LJFITCHALLENGE P.38 #LJFITCHALLENGE P.39 Dos and DON’Ts of TECHNIQUE YES PUSH UP SQUAT LUNGE NO Place your hand underneath your shoulders and push up on to your hands with your body in a plank position. Once at full reach with your arms, slowly lower your chest back down to the ground between your hands, tucking your elbows slightly in to your body line. Then push back up in to a straight arm position. Stand with your feet just wider than your hips, toes slightly turned out. Reach arms straight out in front, sit hips back with your weight in your heels. As you squat down keep your feet in line with your knees. Squat until your hip joint is just lower than your knees then push back up through your legs, squeezing butt and standing tall. Starting with your upper body straight, feet hip width apart. Step forward with one leg, lowering until your knees are both bent towards 90 degrees. Front knee should be directly above ankle. Incorrect form would be to drop your lower back/ hips down to the floor before your chest reaches the floor. Neck position should be with eyesight at hands. Arching or dropping neck will be incorrect form also. Incorrect form could be standing too upright, folding too far forward from the hips, lifting heels off the ground as you squat, rounding through your back as you squat or rolling your knees in or outwards as you squat or stand up. Incorrect forms is to put too much weight on the knees when lunging forwards. Reducing your range of motion when first starting out will reduce balance issues. AVOID DROPPING CHEST & HIPS AVOID PUSHING THE KNEE TOO FAR IN FRONT OF THE FOOT KEEP KNEES OVER TOES NOTE: Due to all body types being differently in dimension, they will always look different when squatting. Be aware that if your squat looks different to your friend you are training with it does not necessarily mean you are doing it wrong. #LJFITCHALLENGE P.40 Dos and DON’Ts of TECHNIQUE YES PLANK rUSSIAN TWIST Downward Dog NO Position yourself with your elbows on the floor and your shoulders directly over your elbows. Toes on the floor and body in one straight “plank” position from your shoulders to your feet. Eyesight is to hands. Begin this exercise sitting on the ground with your knees bent and your heels 30cm from your butt. Lean back with a straight spine, keeping your core tight. Hand in front of your chest, slowly twist side to side. Small controlled movements with tummy pulled in at all times. Starting on all-4’s, press your heels back on to the floor, straightening your legs and arms to form an upside down V position. Pull your shoulder blades together and away from your ears and tighten your thighs and tummy. Incorrect form would be knocking the knees together, bending at the hips or arching the lower back off the ground. Incorrect form is to round your lower back when leaning back and rocking your knees as you twist from side to side. Incorrect form would be to lift your heels off the floor, have too much bend in the knees, rounding the back up to ceiling, or not contracting any thigh or tummy muscles. AVOID SINKING/ARCHING AVOID ROUNDING AVOID ROUNDING KEEP KNEES STILL PRESS HEELS TO THE FLOOR #LJFITCHALLENGE P.41 TIPS FROM OUR TRAINERS SHARNA O’Connor & MATTHEW EVERETT-JONES Be honest with yourself about your goals. Know your own body type, set a realistic goal specific to your own body, give yourself a time frame and measure consistently along the way. Have someone to be accountable to, whether it is a trainer, your best friend, a family member or within a social media platform. Track your progress both visibly (photos/measurements) AND tactically (trying on a piece of clothing you want to fit in to), and reward yourself along the way. Have your plan visible every day to mark off when it is completed. Don’t hesitate, don’t think, JUST ACT. When in doubt, phone a friend. Make activity fun. Learn what makes you happy. Incorporate those activities in to your ‘Outdoor Active Living Days’ to inspire yourself to MOVE. Educate yourself on things you don’t know. Ask questions. Understand WHY you are doing what you are doing. This includes nutrition, hydration, supplementation AND exercise. Listen to your body. When you need to rest, REST. Your body always has the answer if you just take the time to listen. Be persistent, consistent and trust the process. Enjoy what you are doing, believe in yourself and the rest will follow. #LJFITCHALLENGE P.42 #LJFITCHALLENGE P.43 #LJFITCHALLENGE P.44 PHASE 1 #LJFITCHALLENGE P.45 KICKSTARTER WORKOUT FOR DAYS 1, 8, 15 & 22 THE 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 DAY 1 12 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 8 15 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 15 12 REPS 3 SETS I MINUTE REST BETWEEN SETS DAY 22 15 REPS 3 SETS I MINUTE REST BETWEEN SETS SQUAT BURPEE SQUAT PULSE HAPPY BABY PUSH UP PHASE 1 PHASE 1 PUSH UP Start lying face down on the floor in a straight line. Place your hand underneath your shoulders and push up onto your hands with your toes on the ground, legs/knees straight, core tight. Once at full reach with your arms, slowly lower your chest back down to the ground between your hands, tucking your elbows slightly in to your body line. Then push back up into a straight arm position. MOBILITY: If you find it difficult to squat low enough with good form, dedicate some extra time to stretching out your legs, particularly glutes and calves. CHOOSE YOUR CHALLENGE: Level 1 - On your knees. Level 2 - On your feet. SQUAT PUSH UP Squats are one of the most functional movements in our lives. A squat is a compound exercise, which helps strengthen our entire body as well as increasing flexibility. Stand with your feet just wider than your hips, toes slightly turned out. Reach arms straight out in front, sit hips back as though sitting on a chair, weight in heels. As you squat down keep your feet in line with your knees. Squat until your hip joint is just lower than your knees then push back up through your legs, squeezing butt and standing tall. Breathe in as you come down and out as you move up. SQUAT CORE TIGHT WEIGHT IN THE HEELS PHASE 1 #LJFITCHALLENGE P.47 CHOOSE YOUR CHALLENGE: Level 1 - Replace jumping actions by stepping your feet in and out of the burpee movement. Level 2 - Jump your feet in and out of the burpee movement. CORE TIGHT BURPEE REACH HIGH BURPEE Begin the exercise in a standing position, fold over and place both hands on the ground before jumping or stepping the feet back into a push up position. Immediately jump or step the feet back in. Shift your weight solidly to your feet, reach your hands upwards as you launch into a straight jump. Land and repeat the exercise. PHASE 1 PHASE 1 SQUAT PULSE HAPPY BABY Begin the exercise just like a squat except when you reach the full depth of squat, pulse halfway up and then back down to full depth. Lying on your back with your knees bent. Lift your feet off the ground and grip your feet with your hands pulling your knees towards your armpits. Rock slowly from side to side massaging your lower back. SQUAT PULSE HAPPY BABY PULSE AT THE BOTTOM HALF OF THE SQUAT PULL KNEES TO ARMPIT ROCK TO MASSAGE LOWER BACK CHECK YOUR FORM: You don’t need to pulse very far to achieve the benefits of this exercise. If you need a guide, aim for your hips to move no more than 20cm up and down. RECOVER: This is a mobility exercise, use it as an opportunity to shake it out and catch your breath before beginning the next set of exercises. PHASE 1 #LJFITCHALLENGE P.49 THIS WAY UP WORKOUT FOR DAYS 2, 9, 16 & 23 THE LUNGE MOUNTAIN CLIMBER Plank knee crunch Bird DOG TRICEP DIP DAY 2 12 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 9 15 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 16 12 REPS 3 SETS I MINUTE REST BETWEEN SETS DAY 23 15 REPS 3 SETS I MINUTE REST BETWEEN SETS 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 PHASE 1 PHASE 1 LUNGE MOUNTAIN CLIMBER Starting with your upper body straight, feet hip width apart. Step forward with one leg, lowering until your knees are both bent towards 90 degrees. Front knee should be directly above ankle, not knee over toe. Push front leg back up to standing position and repeat other side. Starting in extended plank position on hands. Step one foot up in line with hip, then step out back to plank position. Repeat with opposite foot. FRONT KNEE ABOVE ANKLE 90 o LUNGE MOUNTAIN CLIMBER FOR A CHALLENGE: Starting in plank position with one knee tucked into stomach, as you return foot to plank position bring the other knee to stomach straight away, skipping the step back to plank. SHOULDERS IN LINE WITH WRISTS CORE TIGHT CHOOSE YOUR CHALLENGE: Level 1 - Step forward/back in and out of the lunge. Level 2 - Jump from the lunge to switch legs. PHASE 1 PHASE 1 #LJFITCHALLENGE P.51 MODIFY YOUR CHALLENGE: Challenge yourself by doing as many tricep dips at level 2 before bending the knees and finishing off the set at level 1. TRICEP DIP LEVEL 1: Using a bench/couch/ stationary chair. With your knees bent at 90 degrees place hands on the bench, fingertips towards your body. Bend elbows to 90 degrees, then straighten arms. Keep your backside close to bench. LEVEL 2: With your knees bent at 90 degrees, straighten legs, with heels on the floor. Place hands on the bench, fingertips towards your body. Bend elbows to 90 degrees, then straighten arms. Keep your backside close to bench. TRICEP DIP KNEES BENT OPTION 90 o LEGS STRAIGHT OPTION KEEP BACK CLOSE TO BENCH PHASE 1 PHASE 1 PLANK KNEE CRUNCH BIRD DOG Start in extended plank position on elbows. Bring knee in towards opposite elbow contracting through core. Keep hips level. Hold for a second and repeat to plank position. Repeat opposite side. On all fours, hands underneath shoulders, create a natural curve in the spine, lifting one hand off the floor and out to shoulder height. At the same time lift opposite leg and extend foot straight, in line with hip. Then at the same time, bring hand and knee back down to starting position. Repeat opposite side. CHECK YOUR FORM: Don’t drop spine, keep core tight and hips parallel to the ground. MODIFY THE CHALLENGE: The aim is to eventually touch knee to opposite elbow. If you aren’t at that stage, work towards it. Drop to knees for a short rest if you’re experiencing any lower back pain, or if your arms need a break. Then return to starting position. PLANK KNEE CRUNCH BIRD DOG NATURAL CURVE FOOT IN LINE WITH HIP KEEP HIPS LEVEL You’ll notice in the program, that we’ve incorporated two Outdoor Active Living days a week. Why? Because getting your MOVE on in beautiful Mother Nature has so many incredible benefits and does wonders for your mind, body and soul. So two days a week, we urge you to ditch the studio and hit the street! As modern women, our lives are busier than ever and it can be easy to unconsciously slip into autopilot as we rush from one commitment to another. And the best cure? A bit of time outside! Immersing yourself in nature is the easiest way to engage all of your senses and allows you to be completely present in the moment. Nature is something you can feel, touch, smell and see so getting your move on outside is a fail proof way to clear your mind and refocus your energy. Whether it’s a quick walk along the beach, a cycle along the river or run through the park, take the time to appreciate everything nature has to offer! You won’t believe how amazing it will make you feel! Remember to choose activities that you love, but keep mixing it up every time to keep it fun and interesting. Can’t choose what to do? No worries! Head to a Lorna Jane Active Living Room and check out our huge range of group fitness classes! For more, visit lornajane.com.au/activelivingroom 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 DAY 3 LORNA JANE ACTIVE LIVING ROOM CLASS HERE’S AN IDEA OF WHAT YOU COULD GET UP TO - DAY 10 TAKE A FRIEND TO A DANCE CLASS DAY 7 BOOTCAMP DAY 14 BEACH RUN DAY 21 YOGA DAY 28 SWIM DAY 17 PILATES DAY 24 ROCK CLIMBING #LJFITCHALLENGE P.54 PHASE 1 #LJFITCHALLENGE P.55 TO THE CORE THE DAY 4 12 REPS 30 SEC PLANK 2 SETS I MINUTE REST BETWEEN SETS DAY 11 15 REPS 45 SEC PLANK 2 SETS I MINUTE REST BETWEEN SETS DAY 18 12 REPS 30 SEC PLANK 3 SETS I MINUTE REST BETWEEN SETS DAY 25 15 REPS 45 SEC PLANK 3 SETS I MINUTE REST BETWEEN SETS SQUAT TOUCH SPRING ROUND THE CLOCK SUMO SQUAT PULSE CAT COW PLANK HOLD 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 WORKOUT FOR DAYS 4, 11, 18 & 25 PHASE 1 PHASE 1 Squat down into full depth, reach down to touch outside of your feet, from that position reach arms up to the sky and spring as high as you can. Land softly in a squat position. Heels on the floor. Resting on your forearms, lift your body into a straight line, with toes on ground and hold. Engage your core pulling your belly button into spine. Avoid dropping hips to ground and lowering through the lumber spine. CHOOSE YOUR CHALLENGE: Level 1 - Skip the spring and just reach your arms to the sky. Level 2 - Spring/jump as high as you can. MODIFY THE CHALLENGE: If you find it particularly challenging, rest your knees on ground whilst still keeping shoulders, knees and hips in a straight line. SQUAT TOUCH SPRING PLANK HOLD SQUAT TOUCH SPRING Plank hold AIM FOR A SOFT LANDING KEEP HIPS LEVEL SPRING AS HIGH AS YOU CAN PHASE 1 PHASE 1 #LJFITCHALLENGE P.57 CHECK YOUR FORM: If you choose to take wider steps with your hands, make sure your hips remain level without tilting side to side, otherwise opt to step a little smaller until your form is perfect. Repeat this movement moving your body in a clockwise circular motion. Keeping feet in the same spot. At the end of the exercise you would have covered the circumference of the circles. Repeat next rep anti clockwise. ROUND THE CLOCK Start in plank position with arms straight under shoulders. Hands together. Hips level, core engaged. Do not drop lower back. Keeping feet grounded in the same spot, move right hand to outside of shoulder position, straight arm. Bring left hand in to meet right hand. HOLD PLANK ON HANDS KEEP FEET IN SAME POSITION SHUFFLE AROUND IN A CIRCLE ON YOUR HANDS ROUND THE CLOCK PHASE 1 PHASE 1 Adopt a wide squat position. Toes turned out, knees in line with toes. Sink down into your full squat depth before coming back halfway, then repeat. Start on your hands and knees with your wrists directly under your shoulders. Hands shoulder width apart, knees hip width apart. Begin by moving your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling. Drop eyes back to the floor as you bring your shoulder blades and middle back to the ceiling. SUMO SQUAT PULSE CAT COW WIDE STANCE KNEES IN LINE WITH TOES SHOULDERS OVER WRISTS MOBILITY: Try and aim for 90 degrees depth, if at first you can’t do this, persist. Your flexibility and range & motion will improve as you progress through the program. RECOVER: This is a mobility exercise, take this opportunity to stretch any part of your back or neck that feels stiff. SUMO SQUAT PULSE CAT COW PHASE 1 #LJFITCHALLENGE P.59 WALK IT OUT THE DAY 5 12 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 12 15 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 19 12 REPS 3 SETS I MINUTE REST BETWEEN SETS DAY 26 15 REPS 3 SETS I MINUTE REST BETWEEN SETS SIDE to SIDE Sumo SQUAT WALKING LUNGE STRAIGHT LEG REACH DOWNWARD DOG WALKOUT TRICEP PUSH UP 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 WORKOUT FOR DAYS 5, 12, 19 & 26 PHASE 1 PHASE 1 #LJFITCHALLENGE P.60 Start in a wide squat position. Toes turned out, knees in line with toes. Squat down to 90 degrees, then standing up tall, bring one foot into the other as you stand, stepping opposite out wide and squat into sumo position. Repeat side to side. SIDE TO SIDE SUMO SQUAT SIDE TO SIDE SUMO SQUAT 90 o WIDE SQUAT POSITION TOES TURNED OUT CHECK YOUR FORM: Squat down through the heels, squeezing inner thighs, butt and legs as you stand up tall. PHASE 1 PHASE 1 TRICEP PUSH UP WALKING LUNGE Lower body down to the floor, bring your chest down to your hands, elbows tucked into your ribs. Aim to get your chin to the floor. Push body away pushing straight through the arms. TRICEP PUSH UP Starting in a push up position, with hands forming a triangle shape, directly under chest. CHOOSE YOUR CHALLENGE: Level 1 - Knees on the floor. Level 2 - Toes on the floor. CHOOSE YOUR CHALLENGE: Level 1 - Step the back foot in to standing between lunges. Level 2 - Step past the standing position into the next lunge. WALKING LUNGE Start with your upper body straight, feet hip width apart. Step forward with one leg, lowering until your knees are both bent towards 90 degrees. Front knee should be directly above ankle, not knee over toe. Push front leg back up to standing position and repeat other side. Keep repeating in a walking pattern. AIM CHIN TO FLOOR KEEP ELBOWS TUCKED MAKE A WALKING PATTERN 90 o 90 o PHASE 1 PHASE 1 STRAIGHT LEG REACH DOWNWARD DOG WALKOUT Lay on your back on a mat/floor. Straighten legs up to ceiling. Feet in line with hips. Reach straight arms to touch your toes, contracting through your core. Then lower shoulders to floor. Eye sight in line with hands as you reach up. Straight leg reach Start in a plank position on your hands. Lift your hips toward the ceiling until your body makes an inverted ‘V’. Ground hands into mat and push heels to the floor. Keeping your core engaged, walk hands out until they’re directly under shoulders and you’re in a plank position. Walk hands back to downward dog position. Push heels into the mat. DOWNWARD DOG WALKOUT FEET IN LINE WITH HIPS GAZE AT YOUR HANDS KEEP HANDS GROUNDED CHECK YOUR FORM: Keep a fist distance from chin to chest to ensure you’re engaging your stomach muscles, and not your shoulders and neck. MOBILITY: If you find that your flexibility in your hamstrings or shoulder is limited, begin with a wider inverted ‘V’ shape and work towards bringing it closer. PUSH HEELS INTO MAT PHASE 1 #LJFITCHALLENGE P.63 AIM HIGH THE DAY 6 12 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 13 15 REPS 2 SETS I MINUTE REST BETWEEN SETS DAY 20 12 REPS 3 SETS I MINUTE REST BETWEEN SETS DAY 27 15 REPS 3 SETS I MINUTE REST BETWEEN SETS SQUAT JUMP BURPEE Plank crab crunch Plank-walkout plank-hiplift TRICEP DIP/ BUTT LIFT 1 9 17 25 5 13 21 3 11 19 27 7 15 23 2 10 18 26 6 14 22 4 12 20 28 8 16 24 WORKOUT FOR DAYS 6, 13, 20 & 27 PHASE 1 PHASE 1 SQUAT JUMP Begin the squat, when you reach your full depth, use the power in your legs to drive upwards into a jump. Aim to land softly before repeating. Start sitting on the floor, leaning back onto hands (straight arms) and feet together. Push hips upwards to ceiling, in line with the shoulders. Lift one leg up, and out straight in line with hips, keeping knees together. Then, bend elbows into dip position, dropping hips, straighten arms, pushing hips back up to starting position. TRICEP DIP/ BUTT LIFT SQUAT JUMP TRICEP DIP/BUTT LIFT CHECK YOUR FORM: This exercise targets back of the arms and legs, but you will feel this everywhere, depending on your level of strength and flexibility. CHOOSE YOUR CHALLENGE: Level 1 - Squats without the jump. Level 2 - Squat jump. HOLD POSITION AS YOU DIP AIM FOR A SOFT LANDING PHASE 1 PHASE 1 TRICEP DIP/ BUTT LIFT PLANK CRAB CRUNCH BURPEE Starting in extended plank position on hands. Bring one knee outwards aiming to touch elbow contracting through side of the waist (obliques). Hold for a second and repeat to plank position. Repeat opposite side. AIM KNEE TO TOUCH ELBOW TARGET THE OBLIQUES SHOULDERS OVER HANDS CORE TIGHT PLANK CRAB CRUNCH BURPEE CHECK YOUR FORM: The aim is to eventually touch knee to elbow. If you aren’t at that stage, work towards it. Drop to knees for a short rest if you’re experiencing any lower back pain, or if your arms need a break. Then return to starting position. CHOOSE YOUR CHALLENGE: Level 1 - Replace jumping actions by stepping your feet in and out of the burpee movement. Level 2 - Jump your feet in and out of the burpee movement. Begin the exercise in a standing position, fold over and place both hands on the ground before jumping or stepping the feet back into a push up position. Immediately jump or step the feet back in. Shift your weight solidly to your feet, reach your hands upwards as you launch into a straight jump. Land and repeat the exercise. PHASE 1 #LJFITCHALLENGE P.66 PLANK-WALKOUT PLANK-HIPLIFT Start standing upright. Walking hands out to a plank position, then onto elbows. Drop one hipbone to the floor, rotating through the core, and bringing hips back to parallel and repeat opposite side. KEEP SHOULDERS STRONG ROTATE THROUGH CORE PLANK-WALKOUT Plank-HIpLIFT MODIFY THE CHALLENGE: You can have bent knees as you walk out into plank. You can also drop knees to the floor then rotate hip to floor and drop to ground. KICKSTARTER Squat Push Up Burpee Squat Pulse Happy Baby WALK IT OUT Side To Side Sumo Squat Tricep Push up Walking Lung Straight Leg Reach Downward Dog Walkout 1. KICKSTARTER KICKSTARTER KICKSTARTER KICKSTARTER This way up This way up This way up This way up OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING TO THE CORE TO THE CORE TO THE CORE TO THE CORE Walk it out Walk it out Walk it out Walk it out Aim HIGH Aim HIGH Aim HIGH Aim HIGH 12 REPS 2 SETS 1 MIN REST BETWEEN SETS 15 REPS 2 SETS 1 MIN REST BETWEEN SETS 12 REPS 3 SETS 1 MIN REST BETWEEN SETS 15 REPS 3 SETS 1 MIN REST BETWEEN SETS 12 REPS 2 SETS 1 MIN REST BETWEEN SETS 15 REPS 2 SETS 1 MIN REST BETWEEN SETS 12 REPS 3 SETS 1 MIN REST BETWEEN SETS 15 REPS 3 SETS 1 MIN REST BETWEEN SETS 12 REPS 30 SEC PLANK 2 SETS 1 MIN REST BETWEEN SETS 15 REPS 45 SEC PLANK 2 SETS 1 MIN REST BETWEEN SETS 12 REPS 30 SEC PLANK 3 SETS 1 MIN REST BETWEEN SETS 15 REPS 45 SEC PLANK 3 SETS 1 MIN REST BETWEEN SETS 12 REPS 2 SETS 1 MIN REST BETWEEN SETS 15 REPS 2 SETS 1 MIN REST BETWEEN SETS 12 REPS 3 SETS 1 MIN REST BETWEEN SETS 15 REPS 3 SETS 1 MIN REST BETWEEN SETS 12 REPS 2 SETS 1 MIN REST BETWEEN SETS 15 REPS 2 SETS 1 MIN REST BETWEEN SETS 12 REPS 3 SETS 1 MIN REST BETWEEN SETS 15 REPS 3 SETS 1 MIN REST BETWEEN SETS 8. 15. 22. 3. 10. 17. 24. 5. 12. 19. 26. 2. 9. 16. 23. 4. 11. 18. 25. 6. 13. 20. 27. 7. 14. 21. 28. THIS WAY UP Lunge Mountain Climber Tricep Dip Plank Knee Crunch Bird Dog AIM HIGH Squat Jump Tricep Dip / Butt Lift Plank Crab Crunch Burpee Plank-Walkout Plank-Hiplift TO THE CORE Squat Touch Spring Plank Hold Round The Clock Sumo Squat Pulse Cat Cow Outdoor Active Living Get outside and enjoy an activity of your choice whilst getting some much needed fresh air! AS YOU work out #LJFITCHALLENGE P.67 MAKE SURE TO CHECK IN WITH YOUR GOALS IN THE ACTIVE PLANNER AT THE END OF EVERY WEEK HOW DO I FEEL? What is making me feel this way? What do I need to change/work on? Amazing. I feel strong, fit and super happy. I’m totally owning these workouts. Good. I feel a little bit sore and fatigued but I know it’s making me stronger. Not well. I don’t feel my best. #LJFITCHALLENGE P.68 #LJFITCHALLENGE P.69 #LJFITCHALLENGE P.70 NEXT LEVEL WORKOUT FOR DAYS 29, 36, 43 & 50 THE 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 DAY 29 30 SECONDS PER EXERCISE 30 SECOND REST BETWEEN EXERCISES 4 SETS DAY 36 40 SECONDS PER EXERCISE 20 SECOND REST BETWEEN EXERCISES 4 SETS DAY 43 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 4 SETS DAY 50 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 5 SETS Switch Lunge Knee Up MULTI- DIRECTIONAL LUNGE PLANK ROTATION DOWNWARD DOG PUSH UP #LJFITCHALLENGE P.71 PHASE 2 PHASE 2 SWITCH LUNGE KNEE UP Start in lunge position – perform one lunge down to floor, on the upward movement bring back knee into waist placing all weight on front foot. Place back foot back on ground at starting lunge position. Then spring up out of lunge and switch feet bringing opposite foot in front. Repeat all other side. Start in a plank position on hands, arms straight. Body in a tight plank line, toes on floor. Lift one hand off the floor taking straight arm up to sky above shoulder. Rotate core, opening up through the chest. Keeping body/stomach tight through movement to prevent back from engaging. If lower back starts to ache drop to knees and continue rotations. CHOOSE YOUR CHALLENGE: Level 1: Drop to your knees before rotating. Level 2: Stay on your toes for the challenge. MODIFY THE CHALLENGE: If your knees hurt from the jumping, switch to stepping back into the lunge position instead. PLANK ROTATION PLANK ROTATION SWITCH LUNGE KNEE UP WEIGHT IN FRONT FOOT SHOULDERS IN LINE WITH HAND JUMP TO SWITCH LEGS PHASE 2 PHASE 2 DOWNWARD DOG PUSH UP Starting in a ‘downward dog’ position. Lift your hips toward the ceiling until your body makes an inverted ‘V’. Ground hands into mat. Aiming to push heels to the floor. Keeping your core engaged, walk hands out until they’re directly under shoulders and you’re in a plank position. From this position move into a push- up position. Perform your push up before walking hands back to downward dog position. Push heels into the mat. CHOOSE YOUR CHALLENGE: Level 1: Drop to your knees before performing a push up. Level 2: Perform a push up from your toes, keeping your core tight and lower back straight. DOWNWARD DOG PUSH UP PUSH HEELS INTO FLOOR ELBOWS ANGLED BACK #LJFITCHALLENGE P.73 PHASE 2 MULTI - DIRECTIONAL LUNGE Start standing feet hip width apart. Step forward with one leg into a lunge, moving through full range of motion. Straighten the front leg and push back through the heel to the start position feet hip width apart. Using the same leg step out wide with that foot placing the heel on the floor and push butt back in to a squat movement. Keeping that knee and foot facing forward and knee behind toes. Standing back up straighten that same leg and push back up to starting position. Switch legs and repeat on the other side. CHECK YOUR FORM: As you are changing directions whilst lunging, it’s extra important to keep an eye on where the knee is positioned and ensure it is always moving over the foot during the lunge. MULTI-DIRECTIONAL LUNGE LUNGING KNEE OVER TOES KEEP CHEST UP #LJFITCHALLENGE P.74 PHASE 2 LAY IT STRAIGHT THE DAY 30 30 SECONDS PER EXERCISE 30 SECOND REST BETWEEN EXERCISES 4 SETS DAY 37 40 SECONDS PER EXERCISE 20 SECOND REST BETWEEN EXERCISES 4 SETS DAY 44 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 4 SETS DAY 51 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 5 SETS BURPEE CROSS CRUNCH SQUAT JUMPS WITH 5 PULSE SCISSOR KICK DECLINE PUSH UP 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 WORKOUT FOR DAYS 30, 37, 44 & 51 #LJFITCHALLENGE P.75 PHASE 2 PHASE 2 BURPEE CROSS CRUNCH Starting in a standing position feet hip width apart, perform a burpee finishing on the floor with straight arms in plank position. Bring knee in towards opposite elbow contracting through core. Keeping hips level. Hold for a second and repeat lifting other knee to opposite elbow. Once finished both knees to elbows jump both knees in and spring up to finish off burpee movement. CHOOSE YOUR CHALLENGE: Level 1 - Step in and out of the burpee. Level 2 - Jump in and out of the burpee. BURPEE CROSS CRUNCH KNEE TO OPPOSITE ELBOW HIPS LEVEL CORE TIGHT #LJFITCHALLENGE P.76 PHASE 2 PHASE 2 DECLINE PUSH UP SCISSOR KICK Kneel on floor with bench or chair behind your body. Place hands on floor just wider than shoulder width and place feet on chair or bench. Lift your body into a plank position and keep arms straight. Keeping body straight, lower upper body to the floor bending elbows then push body up straightening arms. Repeat push up movement. Start lying on your back on the mat with legs straight above hips. Toes pointed. Elevate head of the floor contracting your stomach muscles; eyesight is in line with toes as you lower straight legs to 45 degrees. Switch legs from 45 to 60 degrees off floor one at a time, working you lower abdominal area. Repeat the scissor motions with legs. MODIFY THE CHALLENGE: If you are straining your neck, keep shoulders and head rested on the floor. MODIFY THE CHALLENGE: You are ready for decline push ups only if you have mastered push ups on your toes on the ground. Start with a smaller decline and work towards getting higher. SCISSOR KICK DECLINE PUSH UP 45 o TO 60 o PLACE HANDS WIDE PHASE 2 SQUAT JUMP WITH 5 PULSES Sitting at full depth of squat, spring up into air and land softly back in deep squat position. Pulse halfway up and then back down to full depth for 5 pulses before repeating a full squat jump again. LAND SOFTLY WEIGHT IN HEELS DO 5 PULSES CHOOSE YOUR CHALLENGE: Level 1 - Squats without the jump. Level 2 - Squat jump. SQUAT JUMP WITH 5 PULSES #LJFITCHALLENGE P.78 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 DAY 31 TRAIL RUN DAY 38 VOLLEYBALL DAY 35 HOT YOGA DAY 42 OCEAN SWIM DAY 49 BIKE RIDE DAY 56 BARRE DAY 45 LORNA JANE ACTIVE LIVING ROOM CLASS DAY 52 TOUCH FOOTBALL HERE’S AN IDEA OF WHAT YOU COULD GET UP TO - There’s no denying how important a decent dose of Vitamin D is for our overall health and wellbeing, but did you know the very best place to acquire it is from the sun? There’s a reason it’s been coined the ‘sunshine vitamin’. So if you want to make sure your immune system is functioning at its optimum and your body is prepared to fight off infection, a daily dose of sunshine is just what the doctor ordered! Ditch the treadmill and try pounding the pavement the next time you want to clock some kilometers! Grab a sporty sister or even brave it on your own, try choosing something you’ve never done before and give it a go! Plus don’t forget you can always head to a Lorna Jane Active Living Room for a group fitness class with your sporty sisters. Find one near you on lornajane.com.au/activelivingroom PHASE 2 #LJFITCHALLENGE P.80 PHASE 2 ARM UP THE DAY 32 30 SECONDS PER EXERCISE 30 SECOND REST BETWEEN EXERCISES 4 SETS DAY 39 40 SECONDS PER EXERCISE 20 SECOND REST BETWEEN EXERCISES 4 SETS DAY 46 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 4 SETS DAY 53 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 5 SETS Plank jump Russian twist Multi- directional squat jump Push up crab crunch 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 WORKOUT FOR DAYS 32, 39, 46 & 53 #LJFITCHALLENGE P.81 PHASE 2 PHASE 2 PUSH UP CRAB CRUNCH Starting in a push-up position. Complete one push-up bringing chest down to floor between hands then straighten arms to starting position. Perform a crab-crunch each leg. Bring one knee outwards aiming to touch elbow contracting through side of the waist (obliques). Hold for a second and repeat to plank position. Repeat opposite side. CHOOSE YOUR CHALLENGE: Level 1 - Push up on knees. Level 2 - Push up on toes. PUSH UP CRAB CRUNCH PUSH UP CRAB CRUNCH KNEE TO ELBOW SHOULDERS OVER HANDS #LJFITCHALLENGE P.82 PHASE 2 PHASE 2 PLANK JUMP RUSSIAN TWIST Starting in plank position on toes. Straight body, core tight. Jump both feet underneath the body into a tuck position, then jump both feet out to starting position in a plank line. Sit on the ground with knees bent and feet 30cm from butt. Lean back without rounding your spine, keeping back straight. Bring hands in front of your chest. Pull belly button in tight and twist slowly from side to side rotating from your torso not swinging your arms. Inhale as you come to center and exhale as you twist to opposite side. MODIFY THE CHALLENGE: Instead of jumping, step one foot in between hands then other foot in to meet the other foot. Step one foot out at a time back to starting position. MODIFY THE CHALLENGE: If you feel out of control in this movement, try placing your feet on the ground instead. PLANK JUMP Russian twist SOFT LANDING CORE TIGHT STRAIGHT BACK TWIST THROUGH TORSO PHASE 2 MODIFY THE CHALLENGE: If jumping and rotating aggravates your knees or ankles, opt for pivoting on the foot to rotate and step out into the squat. Multi-directional squat jump Perform a squat jump rotation through 12 o’clock, 3 o’clock, 6 o’clock & 9 o’clock as you spring and land in squat position. Multi-directional squat jump ROTATE AS YOU JUMP WEIGHT IN HEELS SOFT LANDING CHEST UP #LJFITCHALLENGE P.84 PHASE 2 KNOCK OUT THE DAY 33 30 SECONDS PER EXERCISE 30 SECOND REST BETWEEN EXERCISES 4 SETS DAY 40 40 SECONDS PER EXERCISE 20 SECOND REST BETWEEN EXERCISES 4 SETS DAY 47 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 4 SETS DAY 54 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 5 SETS Walking plank Lunge Kick C-SIT ABS Burpee Front kick 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 WORKOUT FOR DAYS 33, 40, 47 & 54 #LJFITCHALLENGE P.85 PHASE 2 PHASE 2 BURPEE FRONT KICK Start with performing a basic burpee coming back up to standing position. From standing position lift one knee up to chest and kick heel forwards straightening leg. Bring knee back towards chest and place foot on floor. Repeat kick with other leg. That is one repetition. Start a burpee again and repeat. BURPEE FRONT KICK SHOULDERS OVER HANDS STRONG SUPPORTING LEG MOBILITY: If you find that your flexibility is limiting the height of your kick, that’s perfectly ok. Spend some extra time stretching your hamstrings and persist with the exercise. It will get more mobile with practice throughout the program. #LJFITCHALLENGE P.86 PHASE 2 PHASE 2 C-Sit ABS LUNGE KICK Start by sitting on the floor with your feet flat and knees bent. Keeping your back straight lean back so your weight is balancing on your tail bone. Bring your knees up to your check and hold position for 5 seconds then lower feet back to floor. Use your abs to bring knees to chest. Starting in standing position hip width apart. Perform a lunge step forward, knee to ground and back to standing position. From standing position lift one knee up to chest and kick heel forwards straightening leg. Bring knee back towards chest and place foot on floor. Lunge with other foot and repeat kick CHECK YOUR FORM: Any pain in your lower back then sit more upright and make sure your back is straight. MOBILITY: Similar to the Burpee Front Kick, you may or may not kick as high. It’s perfectly ok to begin with a smaller kick which will get higher as the program progresses. C-SIT ABS Lunge kick BALANCED WEIGHT LEAD WITH THE HEEL PHASE 2 Walking plank Starting in a plank position on hands arms extended out straight. Drop down onto one elbow then other elbow keeping hips as still as possible, not lowering lower back down. Then push up on to one hand straightening one arm. Repeat with other arm. Keep core tight at all times. CHOOSE YOUR CHALLENGE: Level 1 - Do the exercise on knees. Level 2 - Do the exercise on toes. WALKING PLANK PLACE ELBOWS DOWN GENTLY CORE TIGHT TRY TO KEEP HIPS STILL #LJFITCHALLENGE P.88 PHASE 2 SWITCH IT ON THE DAY 34 30 SECONDS PER EXERCISE 30 SECOND REST BETWEEN EXERCISES 4 SETS DAY 41 40 SECONDS PER EXERCISE 20 SECOND REST BETWEEN EXERCISES 4 SETS DAY 48 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 4 SETS DAY 55 50 SECONDS PER EXERCISE 10 SECOND REST BETWEEN EXERCISES 5 SETS STRAIGHT LEG RAISE SUMO SQUAT SPRING Knee up Round the clock HEEL TAP SQUAT JUMP Burpee 29 37 45 53 33 41 49 31 39 47 55 35 43 51 30 38 46 54 34 42 50 32 40 48 56 36 44 52 WORKOUT FOR DAYS 34, 41, 48 & 55 #LJFITCHALLENGE P.89 PHASE 2 PHASE 2 CHOOSE YOUR CHALLENGE: Level 1- Eliminate all elements of explosive/plyometric work & walk your feet in and out of the burpee. Level 2 - Use all explosive components/jumping. Heel tap squat jump burpee HEEL TAP SQUAT JUMP BURPEE Start in a mid stance squat position. Squat down to full depth reaching finger tips down to touch outside of heels. Then reach arms up and spring up through a squat jump position. Land back in a squat position moving straight down to a burpee (jump or walk out in to a plank position) then jump knees back near the chest and spring back up to standing position. REACH FEET STRONG JUMP BURPEE CHEST UP #LJFITCHALLENGE P.90 PHASE 2 PHASE 2 SHUFFLE AROUND IN A CIRCLE ON YOUR HANDS ROUND THE CLOCK Straight leg raise Repeat this movement moving your body in a clockwise circular motion. Keeping feet in the same spot. At the end of the exercise you would have covered the circumference of the circles. Repeat next rep anti–clockwise. Start by lying on floor with both knees bent, feet flat on floor. Extend both legs straight up in the air at 90 degrees to floor. Keeping back flat on floor and tummy tight, lower legs down towards floor (about 30cm off floor) and then move back up to starting position keeping legs straight the whole time. MODIFY THE CHALLENGE: Lift one leg straight, keep other foot on floor. Keeping lower back flat on floor tightening your core, lower straight leg towards ground and straighten back to start position. CHOOSE YOUR CHALLENGE: Level 1 - Do the exercise on knees. Level 2 - Do the exercise on toes. Start in plank position with arms straight under shoulders. Hands together. Hips level, core engaged. Do not drop lower back. Keeping feet grounded in the same spot, move right hand to outside of shoulder position, straight arm. Bring left hand in to meet right hand. Round THE CLOCK Straight leg raise PRESS LOWER BACK TO FLOOR PHASE 2 Sumo squat spring knee up Starting in a wide squat position. Turn your toes out and squat into full depth then spring up into a jump. Land softly and move into wide deep squat then stand up tall. As you stand up bring one knee up to chest height. Then lower knee down and place foot back to wide squat position moving through wide squat again and this time bringing other knee up to chest height then lower to starting position. CHECK YOUR FORM: Make sure your glutes are squeezed throughout the movement which means you are using the correct muscles to achieve the wide stance of the sumo squat. Sumo squat spring knee up WIDE STANCE WEIGHT IN HEELS STRONG SUPPORTING LEG TRY NOT TO DROP SHOULDER #LJFITCHALLENGE P.92 PHASE 2 THE NEXT LEVEL Switch Lunge Knee Up Plank Rotation Downward Dog Push Up Multi-directional Lunge KNOCK OUT Burpee Front Kick C-Sit Abs Lunge Kick Walking Plank LAY IT STRAIGHT Burpee Cross Crunch Decline Push Up Scissor Kick Squat Jumps with 5 Pulses SWITCH IT ON Heel Tap Squat Jump Burpee Cliff Scaler Sumo Squat Spring Knee Up Straight Leg Raise ARM UP Push Up Crab Crunch Plank Jump Russian Twist Multi-directional Squat Jump Outdoor Active Living Take this chance to find something new & fresh to do, grab a sporty sister & GO! 29. THE NEXT LEVEL THE NEXT LEVEL THE NEXT LEVEL THE NEXT LEVEL LAY IT STRAIGHT LAY IT STRAIGHT LAY IT STRAIGHT LAY IT STRAIGHT OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING ARM UP ARM UP ARM UP ARM UP KNOCK OUT KNOCK OUT KNOCK OUT KNOCK OUT SWITCH IT ON SWITCH IT ON SWITCH IT ON SWITCH IT ON 30 SECS 30 SECS REST 4 SETS 40 SECS 20 SECS REST 4 SETS 50 SECS 10 SECS REST 4 SETS 50 SECS 10 SECS REST 5 SETS 30 SECS 30 SECS REST 4 SETS 40 SECS 20 SECS REST 4 SETS 50 SECS 10 SECS REST 4 SETS 50 SECS 10 SECS REST 5 SETS 30 SECS 30 SECS REST 4 SETS 40 SECS 20 SECS REST 4 SETS 50 SECS 10 SECS REST 4 SETS 50 SECS 10 SECS REST 5 SETS 30 SECS 30 SECS REST 4 SETS 40 SECS 20 SECS REST 4 SETS 50 SECS 10 SECS REST 4 SETS 50 SECS 10 SECS REST 5 SETS 30 SECS 30 SECS REST 4 SETS 40 SECS 20 SECS REST 4 SETS 50 SECS 10 SECS REST 4 SETS 50 SECS 10 SECS REST 5 SETS 36. 43. 50. 31. 38. 45. 52. 33. 40. 47. 54. 30. 37. 44. 51. 32. 39. 46. 53. 34. 41. 48. 55. OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING 35. 42. 49. 56. AS YOU work out #LJFITCHALLENGE P.93 PHASE 2 8 weeks down! Don’t forget TO remind yourself of your goals weekly in the active living planner. HOW DO I FEEL? What is making me feel this way? What do I need to change/work on? Amazing. I feel strong, fit and super happy. I’m totally owning these workouts. Good. I feel a little bit sore and fatigued but I know it’s making me stronger. Not well. I don’t feel my best. #LJFITCHALLENGE P.94 #LJFITCHALLENGE P.95 YOUR NEXT CHALLENGE Congratulations for making it this far. At this stage you should be feeling fitter and stronger and ready to progress. Now that you are familiar with all the exercises, it’s time to amp it up! Phase 3 incorporates all the movements you have gotten familiar with over the last 8 weeks but you will be faced with a whole new challenge. You will also notice that all designated rest periods have been eliminated and you will be encouraged to move through each of the sets without stopping, this will really challenge your fitness! As the cherry on top, each workout has a ‘HIGH INTENSITY FINISHING EXERCISE’. This is designed to be done at the end of the workout after your completed sets. The goal is to do as many repetitions as possible in the allocated time. Any energy you may have left at this point needs to be pumped into your Finishing Exercise to achieve the best results. #LJFITCHALLENGE P.96 PHASE 3 JUMP START WORKOUT FOR DAYS 57, 64, 71 & 78 THE 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 57 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (BURPEE) DAY 64 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (BURPEE) DAY 71 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (BURPEE) DAY 78 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (BURPEE) Decline Push up PG. 77 C-Sit Abs PG. 87 BURPEE PG. 47 Sumo Squat SPRING KNEE UP PG. 92 DOWNWARD DOG PUSH UP PG. 73 HIGH INTENSITY FINISHING EXERCISE #LJFITCHALLENGE P.97 PHASE 3 WIND IT UP THE 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 58 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 65 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 72 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 79 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) TRICEP DIP PG. 51 SCISSOR KICK PG. 77 MOUNTAIN CLIMBER PG. 50 WALKING LUNGE PG. 61 ROUND THE CLOCK PG. 57 HIGH INTENSITY FINISHING EXERCISE WORKOUT FOR DAYS 58, 65, 72 & 79 #LJFITCHALLENGE P.98 DAY 58 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 65 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 72 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) DAY 79 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (MOUNTAIN CLIMBER) 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 59 MOUNTAIN BIKE DAY 66 HILL RUN DAY 63 KAYAKING DAY 70 TENNIS DAY 77 BASKETBALL DAY 84 YIN YOGA DAY 73 HIP HOP DANCE DAY 80 LORNA JANE ACTIVE LIVING ROOM CLASS If morning Yoga is a non-negotiable part of your weekly routine, then why not try taking it to the park? Think about the warm sun shining down on your face and the feel of fresh dewy grass between your toes as you move through your sequence of poses. Not only is working out against a beautiful green backdrop a sure-fire way to improve your mood and leave you feeling refreshed and energised but this positivity will have a ripple effect on so many areas of your life improving everything from confidence to relationships. Exercising outdoors has even been proven to decrease stress, anxiety and depression! Go on girl! Get outside for your favourite way to MOVE and enjoy some sunshine! Also remember, we are always here for you, take this opportunity to swing by the Lorna Jane Active Living Room for a group fitness class! Checkout lornajane.com.au/activelivingroom for timetable and locations. HERE’S AN IDEA OF WHAT YOU COULD GET UP TO - #LJFITCHALLENGE P.100 PUSH FORWARD THE 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 60 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (SWITCH LUNGE KNEE UP) DAY 67 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (SWITCH LUNGE KNEE UP) DAY 74 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (SWITCH LUNGE KNEE UP) DAY 81 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (SWITCH LUNGE KNEE UP) WALKING PLANK PG. 88 PLANK ROTATION PG. 72 SWITCH LUNGE KNEE UP PG. 72 TRICEP DIP / BUTT LIFT PG. 64 PUSH UP PG. 46 HIGH INTENSITY FINISHING EXERCISE WORKOUT FOR DAYS 60, 67, 74 & 81 #LJFITCHALLENGE P.101 FRESH KICK THE 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 61 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (PLANK JUMP) DAY 68 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (PLANK JUMP) DAY 75 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (PLANK JUMP) DAY 82 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (PLANK JUMP) LUNGE KICK PG. 87 RUSSIAN TWIST PG. 83 PLANK JUMP PG. 83 TRICEP PUSH UP PG. 61 SQUAT TOUCH SPRING PG. 56 HIGH INTENSITY FINISHING EXERCISE WORKOUT FOR DAYS 61, 68, 75 & 82 #LJFITCHALLENGE P.102 DAY 61 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (PLANK JUMP) DAY 68 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (PLANK JUMP) DAY 75 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (PLANK JUMP) DAY 82 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (PLANK JUMP) ALL ABOUT SQUATS THE 57 65 73 81 61 69 77 59 67 75 83 63 71 79 58 66 74 82 62 70 78 60 68 76 84 64 72 80 DAY 62 15 REPS 2 SETS NO REST BETWEEN SETS + 30 SEC FINISHING EXERCISE (SQUAT JUMP) DAY 69 12 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (SQUAT JUMP) DAY 78 15 REPS 3 SETS NO REST BETWEEN SETS + 45 SEC FINISHING EXERCISE (SQUAT JUMP) DAY83 12 REPS 4 SETS NO REST BETWEEN SETS + 60 SEC FINISHING EXERCISE (SQUAT JUMP) MULTI-DIRECTIONAL SQUAT JUMP PG. 84 STRAIGHT LEG REACH PG. 62 SQUAT JUMP PG. 64 PUSH UP CRAB CRUNCH PG. 82 SQUAT JUMP WITH 5 PULSES PG. 78 HIGH INTENSITY FINISHING EXERCISE WORKOUT FOR DAYS 62, 69, 76 & 83 #LJFITCHALLENGE P.103 JUMP START Decline Push Up Sumo Squat Spring Knee Up Downward Dog Push Up C-Sit Abs FINISHING EXERCISE: Burpee FRESH KICK Lunge Kick Tricep Push Up Squat Touch Spring Russian Twist FINISHING EXERCISE: Plank Jump WIND IT UP Tricep Dip Walking Lunge Round The Clock Scissor Kick FINISHING EXERCISE: Mountain Climber ALL ABOUT SQUATS Multi-Directional Squat Jump Push Up Crab Crunch Squat Jump with 5 Pulses Straight Leg Reach FINISHING EXERCISE: Squat Jump PUSH FORWARD Walking Plank Tricep Dip / Butt Lift Push Up Plank Rotation FINISHING EXERCISE: Switch Lunge Knee Up Outdoor Active Living Try out your favourite way to MOVE in the great outdoors! 57. JUMP START JUMP START JUMP START JUMP START wind it up Wind it up Wind it up Wind it up OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING Push forward Push forward Push forward Push forward FRESH KICK FRESH KICK FRESH KICK FRESH KICK ALL ABOUT SQUATS ALL ABOUT SQUATS ALL ABOUT SQUATS ALL ABOUT SQUATS 15 REPS 2 SETS 30 SEC FINISHER 12 REPS 3 SETS 45 SEC FINISHER 15 REPS 3 SETS 45 SEC FINISHER 12 REPS 4 SETS 60 SEC FINISHER 15 REPS 2 SETS 30 SEC FINISHER 12 REPS 3 SETS 45 SEC FINISHER 15 REPS 3 SETS 45 SEC FINISHER 12 REPS 4 SETS 60 SEC FINISHER 15 REPS 2 SETS 30 SEC FINISHER 12 REPS 3 SETS 45 SEC FINISHER 15 REPS 3 SETS 45 SEC FINISHER 12 REPS 4 SETS 60 SEC FINISHER 15 REPS 2 SETS 30 SEC FINISHER 12 REPS 3 SETS 45 SEC FINISHER 15 REPS 3 SETS 45 SEC FINISHER 12 REPS 4 SETS 60 SEC FINISHER 15 REPS 2 SETS 30 SEC FINISHER 12 REPS 3 SETS 45 SEC FINISHER 15 REPS 3 SETS 45 SEC FINISHER 12 REPS 4 SETS 60 SEC FINISHER 64. 71. 78. 59. 66. 73. 80. 61. 68. 75. 82. 58. 65. 72. 79. 60. 67. 74. 81. 62. 69. 76. 83. OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING OUTDOOR ACTIVE LIVING 63. 70. 77. 84. AS YOU work out #LJFITCHALLENGE P.104 Yay! YOU MADE IT TO 12 weeks! But don’t forget, your active journey doesn’t end here. Keep motivated and reaffirm your goals in the active living planner. HOW DO I FEEL? What is making me feel this way? What do I need to change/work on? Amazing. I feel strong, fit and super happy. I’m totally owning these workouts. Good. I feel a little bit sore and fatigued but I know it’s making me stronger. Not well. I don’t feel my best. #LJFITCHALLENGE P.105 #LJFITCHALLENGE P.106 Congratulations on completing the Lorna Jane 12–week Fit Challenge. I couldn’t be prouder of your motivation, determination and above all else your ability to Never Never Never Give Up. You’re a Lorna Jane girl through and through! I hope this challenge taught you how to integrate Active Living into your daily routine; I hope it kick-started your passion to make your best life happen and most importantly, I hope you had fun and felt fantastic doing it! But don’t stop now, because the best part about this challenge is that it’s something you can keep doing for as long as your heart desires. Why not try integrating your favourite workouts or meal plans from the challenge into your own routine and keep seeing how far you can push yourself? You’ve already proved you’re fitter and stronger than you think, so now it’s time to raise the bar even higher. Remember, Active Living is not a quick fix or something you just do short term... it’s a way of life. Choose it! Don’t forgot to upload your pictures to Instagram using #LJFITCHALLENGE #LJFITCHALLENGE P.107 movenourishbelieve.com lornajane.com.au #LJFITCHALLENGE P.108 Disclaimer The content of this program is written by Sharna O’Connor of Calma Health. The program is designed to help individuals improve their fitness, strength and overall functional ability for everyday activities. The information in this program is in no way designed to replace medical advice already given by professionals. Before beginning any exercise program, individuals should consult a health professional or GP if specific conditions or injuries are outstanding, and determine that this program is suitable for you. This program is written with a broad spectrum of participants in mind. It is written with the hope to guide women to get active everyday and in doing so improve their general health, fitness and vitality for life. This program has been designed from Sharna O’Connor’s personal experience in the fitness industry over the last 15 years, along with research through her various years of study and tried methods used within her Calma Health clientele. This program acts as a guideline for individuals and should in no way replace professional advice given by physicians as such. This program including all of its contents should not be shared, reproduced, stored, sold or transmitted without the permission. #LJFITCHALLENGE P.109