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Be Well, Workouts /
January 12, 2021

You Focused Workout

We are covering your requests in this free workout!

Filmed this last year (before the baby bump) in response to what you wanted in a workout we include: strength, balance, cardio/HIIT, surf aid fitness, and solid stretching. Join Adam and I as we guide you through my insight and knowledge on these pillars of overall fitness!

One of our biggest goals in life is to encourage and we hope you find some encouragement in spending 40 minutes with us getting a sweat on together. If you are feeling stressed or overwhelmed, get your endorphins going and your heart rate up and hopefully moving that miraculous body of yours will leave you feeling better and carry you through the rest of your day.

Things to grab ahead of time: socks, water, music if you want

Warm up

It is so important to warm up and activate your body – we are big on warming up.

Rotate head, neck, shoulder, torso, arm circles, hip circles, jumps, ankle circles

Bodyweight strength training (no equipment needed, lots of modifications mentioned throughout to make these moves more gentle or more challenging)

  • Side Lunge (12 each leg)
  • Lunge back (12 each leg)
  • Woodpeckers (10-12 each leg)
  • Leg raises (6 sets each leg)
  • Single leg squats
  • Lunge to high knee
  • Bridges
  • Elbow to hand push ups/plank
  • Hollow rock

HIIT series (20 seconds on, 10 seconds off, just keep moving)

  • Elevator squats
  • Ice skater hold
  • Surfer burpee – switch sides
  • Sit up burpee


  • Hip circles
  • Windmills against the wall
  • Hip flexor stretch
  • Wall sit


I hope this left you sweating and feeling energized. For more free workouts click here!

I mentioned this workout and it includes more on some of the moves we did today: 5 Moves I Wish I Did Every Day!

Be well and love one another well!


P.S. If you want to invest in something for a home gym my top two recommendations are a foam roller and an exercise/yoga ball. Adam likes the Bulgarian bag!

P.P.S. Give yourself the gift of a simple fitness program with Adam and I – we want to make working out fun, worthwhile, accessible, and life-giving for you! If you need a little motivation but don’t want something too intense – sign up here.

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