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WOMAN'S 30-DAY POWER CHALLENGE (PHASE 3)
1) INTRODUCTION - WOMAN 30-DAY POWER CHALLENGE 🙌
1 - Welcome To Your Challenge & How It Works (11:00)
2 - Quick Bit About Me (1:49)
3 - Questionnaire (**IMPORTANT**)
4 - Disclaimer & Copyrights
5 - The SECRET To Setting Realistic & SMART Goals (downloads)
6 - What's Expected From YOU to get Results (0:45)
7 - Tracking Your Progress (1:38)
8 - What Gets Measured Gets Managed (Accountability & Non-Negotiable's) (1:07)
9 - Challenge Summary & Overview
10 - FAQ's❓ EMOJI'S 🙌 & 🆘HELP DESK
**SPECIAL OFFER** Helping You Save Time, Money & Speeding Up Your Results
2) NUTRITION INFO🍔
1 - Welcome To Your Nutritional Area & How it Works (11:15)
2 - What Equipment Is Needed For Nutrition? (0:31)
3 - Kitchen Essentials / Non-Essentials Visuals & Jumping In My Kitchen (3:57)
4 - What To Eat & How Much Protein?
5 - Recipes Guide - (1)Delicious Recipes & Snacks & (2)Done Fridge Meal & Snack Planners (downloads)
3) EXERCISE WORKOUTS INFO❤️
1 - Welcome To Your Workout Area & How It Works (4:28)
2 - What Equipment Is Needed For Exercises? Exercise Essentials & Non-Essentials & Alternatives
3 - Progression & The Best Exercise To Build Strength
4 - DOMS (0:48)
5 - Form - The Importance Of Good Form & Technique (5:07)
4) RESOURCES (DOWNLOADS & PRINTABLES)💡
1 - Welcome To The Resources & How It Works (5:14)
🎯TRACKERS FOR STAYING ACCOUNTABLE & KEEPING TRACK OF YOUR PROGRESS📈
1 - Accountability Progress Trackers - Non Negotiables (downloads)
2 - Progress Weight & Measurement Tracker (download)
3 - Measurements Tutorials & Height & Weight Converter
4 - Perfect Progress Pictures & Suitable Attire
5 - Fitness Test Tracker (download)
6 - Training Tracker (download)
7 - Challenge - Countdown Training Planner(s) (downloads)
8 - Digital Steps Tracker (download)
9 - Equipment Weights Guide & Exercise Schedule (downloads)
10 - SMART Goals Book & Planning (Interactive download)
11 - Blank SMART Goals Planner (Interactive download)
🍏NUTRITION - RECIPES, SNACKS, MEAL PLANNERS & SHOPPING LISTS🍎
1 - Recipes Guide - Delicious Recipes & Snacks (download)
2 - Simple Steps Tick Sheet (download)
4 - Done Meal Planners Only - Week 1 to 4 (download)
5 - Done Fridge Meal & Snack Planners (download)
6 - Blank Meal & Snack Planners (download)
7 - Blank Shopping List (download)
5) COMPETITION🏆 HOW TO ENTER & WIN PRIZES🎁
1 - How To Enter & What You Can Win 🎁 (0:59)
WEEK 1 TRAINING INTRO - MAY THE FORCE BE WITH YOU!
Intro
🚀Week 1 Challenges(s)
WEEK 1 - INITIAL ACCOUNTABILITY CHECK IN
🎯🎛️〽️📷Initial Accountability Check In
INITIAL FITNESS TEST & FEEDBACK
Fitness Test and reasons why you should do them?
Initial Fitness Test Video Tutorial (6:40)
Initial Fitness Test Info & Equipment Needed
📈💪Initial Accountability Fitness Test & Feedback Form - Check In To Complete
DAY 28
Warm Up (3:00)
Training Day 28 - Lower Workout (19:17)
Cool Down (5:22)
DAY 27
Warm Up (3:00)
Training Day 27 - Upper Workout (19:02)
Cool Down (5:22)
DAY 26
Warm Up (3:00)
Training Day 26 - Cardio & Core Workout (18:31)
Cool Down (5:22)
DAY 25
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
DAY 24
Warm Up (3:00)
Training Day 24 - Lower Workout (19:17)
Cool Down (5:22)
DAY 23
Warm Up (3:00)
Training Day 23 - Upper Workout (19:02)
Cool Down (5:22)
DAY 22
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
WEEK 2 TRAINING INTRO & CHALLENGE(S) - LIFT OFF
Intro
🚀Week 2 Challenge(s)
WEEK 2 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 21
Warm Up (3:11)
Training Day 21 - Lower Workout (27:08)
Cool Down (4:28)
DAY 20
Warm Up (3:11)
Training Day 20 - Upper Workout (28:05)
Cool Down (4:28)
DAY 19
Warm Up (3:11)
Training Day 19 - Cardio & Corer Workout (27:18)
Cool Down (4:28)
DAY 18
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
DAY 17
Warm Up (3:11)
Training Day 17 - Lower Workout (27:08)
Cool Down (4:28)
DAY 16
Warm Up (3:11)
Training Day 16 - Upper Workout (28:05)
Cool Down (4:28)
DAY 15
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
WEEK 3 TRAINING INTRO & CHALLENGE(S) - POWER UP
Intro
🚀Week 3 Challenge(s)
WEEK 3 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 14
Warm Up (3:01)
Training Day 14 - Lower Workout (28:22)
Cool Down (5:22)
DAY 13
Warm Up (3:01)
Training Day 13 - Upper Workout (27:47)
Cool Down (5:22)
DAY 12
Warm Up (3:01)
Training Day 12 - Cardio & Core Workout (27:12)
Cool Down (5:22)
DAY 11
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
DAY 10
Warm Up (3:01)
Training Day 10 - Lower Workout (28:22)
Cool Down (5:22)
DAY 9
Warm Up (3:01)
Training Day 9 - Upper Workout (27:47)
Cool Down (5:22)
DAY 8
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
WEEK 4 TRAINING INTRO & CHALLENGE(S) - FINISH STRONGER
Intro
🚀Week 4 Challenge(s)
WEEK 4 ACCOUNTABILITY PROGRESS CHECK IN
🎯🎛️Accountability Progress Check In
DAY 7
Warm Up (2:56)
Day 7 - Lower Workout (39:53)
Cool Down (4:28)
DAY 6
Warm Up (2:56)
Day 6 - Upper Workout (39:41)
Cool Down (4:28)
DAY 5
Warm Up (2:56)
Day 5 - Cardio & Core Workout (39:40)
Cool Down (4:28)
DAY 4
Recovery - Roll & Release - Stretch Day (Non Negotiables) (27:10)
DAY 3
Warm Up (2:56)
Training Day 3 - Full Body Workout (40:29)
Cool Down (4:28)
DAY 2
Warm Up (2:56)
Training Day 2 - Cardio & Core Workout (39:40)
Cool Down (4:28)
FINAL DAY - ARE YOU READY FOR THE HEA MISSION POSSIBLE CHALLENGE?
Your Mission Possible Challenge Detail's - Do You Accept? (8:18)
Warm Up (2:56)
Training - The HEA Mission Possible Challenge - Do You Accept?
Cool Down (4:28)
HEA MISSION POSSIBLE FEEDBACK
🎯🚀HEA Mission Possible Challenge - Feedback (Please Share Your Feedback - Thank You)
FINAL FITNESS TEST
Final Fitness Test (May The POWER Be With You)
📈💪Final Fitness Test - Check In - How Far have You Come?
FINAL TRANSFORMATION CHECK IN - AMAZING WORK... YOU DID IT!
🎯🎛️〽️📷Final Transformation Check In
6) SHARE YOUR FEEDBACK - HEA POWER CHALLENGE
🤝1 - Please Share Your Feed Back - Thank You
2 - What Other Challenges Had To Say?
7) CONGRATULATIONS - WHATS NEXT?
❌1 - Copy of Congratulations... What's Next? *** need to link to other challenges / memberships....
2 - NEW - HELP A Friend Program & Both Be Rewarded
8) CONGRATULATIONS - YOU SMASHED IT & COMPLETED THE HEA IGNITE CHALLENGE - CERTIFICATE
🏆🎓1 - Certificate
❌1 - Copy of Congratulations... What's Next? *** need to link to other challenges / memberships....
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