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Best Body Challenge: Day 7

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Fitness

Focus: Legs

What To Do: 20x Single Leg Deadlift (10 each leg) + 30 seconds Jumping Lunges

 

Put your weight into one leg with a slight bend in that knee then lift the other foot off the floor and extend leg behind you whilst reaching the same arm towards the floor. Your body should be in a long T position wtih a flat back. Push your weight down through the heel of the grounded foot and use your glutes to control the movement back up. To add an extra challenge draw the leg in front of you into a knee drive position. Do 10 reps then change leg. You will feel this all down the back of your standing leg.

 

Start with feet under hips then jump into a lunge position driving your back knee down towards the floor, your front knee stacked over front ankle. Use your arms to drive you through this movement and help you go for speed. Try and keep your chest lifted and core braced. The lower you go, the more work you will get in the legs.

 

*Advanced Tip! Combine Day 7 + Day 2 Workouts

 

Nutrition

Too often, people think that to build their best body, they have to eat less and work out more. This is another reason we don’t count calories—because calorie counting often leads to calorie cutting, something that can backfire quickly.

Research shows that when you restrict your calorie intake, especially in tandem with working out (like you are on the Best Body Challenge), it can throw your system into survival mode and disrupt the hormones responsible for allowing your body to tell your brain when it’s hungry and full. If you don’t give your body the quality fuel it needs to support your activities, it will hold onto fat as a survival tactic.

Plus, the stress of obsessing over calories and hours spent in the gym spikes cortisol, the stress hormone that actually slows down your metabolism. The result of all this is the opposite of what you’re looking for. So if you want to build your best body, make sure you’re feeding it enough of the good stuff! 

 

Light Work

Week 2: The Happiness (and a Hug) Challenge

Being happy isn't just something you do for yourself. It’s also something you do for others. When you let your inner light shine out into the world around you, it’s a powerful thing...and it comes back to you in amazing ways.

So today, pass some happiness on by smiling at every person that you pass on the street. See how it makes you feel to share a little bit of your own happiness with someone else. Notice how it actually boosts your mood.

That’s not all—we challenge you to actually say ‘hello’ to five strangers per day this week. To take things a step further, we dare you to hug a stranger today!

 

 

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