Beast Mode at Lyndell

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Day 30 (Wednesday 12/30):
LAST DAY!

25 triceps chair dips +1
90-second plank +1
20 reverse ab crunches +1
20 Russian twists +1
20 overhead presses +1
40 squats +1
25 skull crushers +1
20 reverse lunges, each side +1
Drink 32+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (Flow Yoga on ZOOM at 7pm!!!)
5+ minutes cardio +1
Look over your journal/vision board and complete a "final" entry for the challenge. How did you do? Did you enjoy the process? +1
Share your thoughts with us! +1
+14

Thank you so much for participating! I hope you enjoyed your string and gentle journey and have a few new habits to bring with you into the new year! I am honored to call you friends! Until we BEAST again!

Happy New Year!!!!!!!!!

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Day 29 (Tuesday 12/29):

30 weighted chair squats +1
90-second plank +1
30 full sit ups +1
20 push ups, any style +1
30-second weighted wall sit +1
40 hip bridges +1
30 weighted bicep curls +1
20 stationary lunges, each side +1
10 hydrants, each side +1
Drink 32+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
5+ minutes cardio +1
Head to bed early or take a nap or sleep in or do an extended meditation +1
+14

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Day 28 (Monday 12/28):

25 triceps chair dips +1
90-second plank +1
20 oblique crunches, each side +1
20 Russian twists +1
30-second boat pose +1
25 side leg lifts, each side +1
30 weighted chest presses +1
15 curtsy lunges, each side +1
30-seconds su***de push ups +1
Drink 32+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
5+ minutes cardio +1
Create something, no matter how simple +1
+14

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Day 27 (Sunday 12/27):
Just a few more days left!!!

25 weighted chair squats +1
60-second plank +1
20 push ups, any style +1
20 hammer curls +1
20 skull crushers +1
18 weighted plie squats +1
15 stationary lunges, each side +1
15 overhead presses +1
60-second wall sit +1
25 hip bridges +1
Drink 32+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
Journal about the positive things you have done for yourself, your family, your friends, or otherwise this year +1
+14

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Day 26 (Saturday 12/26):

20 crunches +1
15 full sit ups +1
15 reverse ab crunches +1
20 oblique crunches, 10 each side +1
20 bicycle crunches +1
20-second boat pose +1
20 weighted Russian twists, 10 each side +1
Research and complete 3 additional core exercises, post what you chose +3
Drink 32+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
Share your thoughts on your progress so far in this challenge +1
+14

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Day 25 (Friday 12/25):
Merry Christmas!!!!!!

100 reps of any single exercise of your choice
Or 50 reps each of 2 chosen exercises
Or 2 sets of 25 reps each of 2 chosen exercises
+10
Drink 30+ oz water +1
2+ minute meditation +1
3+ minutes stretching +1
Connect with someone you love +1
+14

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Day 24 (Thursday 12/24):
Merry Christmas Eve!

5 triceps push ups +1
5 wide push ups +1
5 staggered push ups, each side +1
5 dragon push ups, each side +1
30-seconds su***de push ups +1
60-second plank +1
Drink 16+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
Count your blessings (Write a list in your journal) +1
+10

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Day 23 (Wednesday 12/23):

20 oblique crunches +1
20 Russian twists +1
20-second side plank, each side +1
60-second plank +1
15 forward lunges, each side +1
15 reverse lunges, each side +1
15 curtsy lunges, each side +1
15 full sit ups +1
15 triceps chair dips +1
10-second wall sit to 10 squats, 1-5 times +1
Drink 30+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
Do something to joyfully recharge +1
+14

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Day 22 (Tuesday 12/22):

20 seconds each, in succession: slow burpees, isometric squat, plank, mountain climbers +2
30 seconds each, in succession: slow burpees, isometric squat, plank, mountain climbers +2
20 seconds each, in succession: slow burpees, isometric squat, plank, mountain climbers +2
10 seconds each, in succession: slow burpees, isometric squat, plank, mountain climbers +2
10 hydrants, each side +1
10 donkey kicks, each side +1
Drink 30+ oz water and make a healthy food choice +1
5+ minute meditation +1
3+ minutes stretching +1
+1 Check in with your healthy habit, journal, or vision board while listening to your favorite music +1
+14

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Day 21 (Monday 12/21):

20 oblique crunches +1
20-second single leg plank, each side +1
20 triceps chair dips +1
20 hammer curls +1
20 skull crushers +1
20 crunches +1
20 stationary lunges, each side +1
20 reverse ab crunches +1
20-second boat pose +1
20 hip bridges +1
20 calf raises, twice +1
Drink 30+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga tonight!)
+14

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Day 20 (Sunday 12/20):

Please complete the following ladder:
Round 1: 20 reps (or seconds for plank)
Round 2: 10 reps (or seconds for plank)
Round 3: 5 reps (or seconds for plank)
Round 4: 10 reps (or seconds for plank)

Squats (for one round try goblet or sumo squats) +2 for 4 rounds
Plank (for one round try spider plank, rocking plank, or twisting plank) +2 for 4 rounds
Push ups (for one round try su***de, dragon, or staggered push ups) +2 for 4 rounds
Full sit ups (for one round try weighted sit ups) +2 for 4 rounds
+8

Additionally:
Drink 30+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
5+ minutes cardio +1
Connect with someone you miss/disconnect with someone or something toxic +1
Journal about what you mean to others that you care about +1
+14

You can also make up a missed day today!

Day 19 (Saturday 12/19):

20 oblique crunches, each side +1
60-second plank +1
15 forward lunges, each side +1
15 reverse lunges, each side +1
15 curtsy lunges, each side +1
25 full sit ups +1
18 triceps chair dips +1
30-second side plank, each side +1
60-second wall sit +1
Drink 30+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga and LIVE Flow Yoga today!)
5+ minutes cardio +1
Research and try some moves from Tai Chi, Qigong, or Kundalini Yoga +1
+14

Lookie: Emily's beautiful art!

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Day 18 (Friday 12/18):

28 weighted chair squats +1
75-second plank, twice +1
20 push ups, any style +1
20 hammer curls +1
20 skull crushers +1
18 weighted plie squats +1
15 weighted stationary lunges, each side +1
15 overhead presses +1
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation +1 (ZOOM Meditation tonight!)
3+ minutes stretching +1
5+ minutes cardio +1
Research something that inspires you or brings you joy +1
Share something from your research +1
+14

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Day 17 (Thursday 12/17):

20 crunches +1
15 full sit ups +1
15 reverse ab crunches +1
20 oblique crunches, 10 each side +1
20 bicycle crunches +1
20-second boat pose +1
20 weighted Russian twists, 10 each side +1
Research and complete 3 Pilates core exercises, post what you chose +3
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation or breathwork +1
3+ minutes stretching +1
Plan something to help you rest and recharge +1
+14

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Day 16 (Wednesday 12/16):

25 weighted chair squats +1
60-second plank, twice +1
20 bicep curls +1
20 hammer curls +1
20 skull crushers +1
15 weighted plie squats +1
15 weighted stationary lunges, each side +1
15 overhead presses +1
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM/LIVE Yoga tonight!)
5+ minutes cardio +1
Practice an act of kindness/acceptance for yourself +1
One hour+ screen free +1
+14

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Day 15 (Tuesday 12/15):

15 Russian twists +1
60-second plank +1
20-second boat pose +1
15 full sit ups +1
15 reverse ab curls +1
20 crunches +1
30 calf raises +1
30-second wall sit +1
25 hip bridges +1
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation
3+ minutes stretching +1
5+ minutes cardio +1
Practice a random act of kindness +1
+14

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Day 14 (Monday 12/14):
Please complete the following:
20-second wall sit, 20 wall push ups, 10 squats +3
30-second wall sit, 30 wall push ups, 20 squats +3
40-second wall sit, 40 wall push ups, 30 squats +3
Additionally:
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga tonight!)
5+ minutes cardio +1
Spend 10+ minutes journaling/vision boarding or make a gift for a loved one +1
+14

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Day 13 (Sunday 12/13):

Please complete the following ladder:
Round 1: 20 reps (or seconds for plank)
Round 2: 10 reps (or seconds for plank)
Round 3: 20 reps (or seconds for plank)
Round 4: 5 reps (or seconds for plank)
Round 5: 10 reps (or seconds for plank)

Crunches +1 for 5 rounds
Reverse ab crunches +1 for 5 rounds
Side leg lifts +1 for 5 rounds
Plank +1 for 5 rounds
Lunges, any style +1 for 5 rounds (or do half the reps for the point...love yourself!)
Calf raises +1 for 5 rounds
Bicep curls +1 for 5 rounds
Overhead presses +1 for 5 rounds (or do half the reps for the point...love yourself some more!)
Triceps dips +1 for 5 rounds
=9pts

Additionally:
Drink 24+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
5+ minutes cardio +1
Declutter a space to bring you some peace +1
+14

You can also make up a missed day today!

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Day 12 (Saturday 12/12):

16 Russian twists +1
60-second plank +1
15-second boat pose +1
15 weighted chair squats +1
10 weighted plie squats +1
5 goblet squats +1
15 pulsing lunges, each side +1
30-second wall sit +1
30 hip bridges +1
Drink 20+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga
and LIVE Flow Yoga today!)
5+ minutes cardio +1
Spend 5+ minutes laughing (get lost in a funny video wormhole, call an old friend, whatever gets you giggling!) +1
+14

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Day 11 (Friday 12/11):

18 full sit ups +1
60-second plank +1
18 bicep curls +1
18 hammer curls +1
20 skull crushers +1
18 reverse ab crunches +1
15 slow push ups +1
60-second wall sit +1
40 calf raises +1
Drink 20+ oz water and make a healthy food choice +1
2+ minute meditation (ZOOM Meditation tonight!) +1
3+ minutes stretching +1
5+ minutes cardio +1
Make a list of things you look forward to doing, a list of things you are grateful for having experienced in the past, then a list of all things perfect in this moment +1
+14

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Day 10 (Thursday 12/10):

20 full sit ups +1
60-second plank +1
20 push ups, any style +1
60-second wall sit +1
30-second planking shoulder taps +1
20-second mountain climbers +1
20-second bicycle crunches +1
Dance/move to a 1+ minute song +1
Drink 20+ oz water and make a healthy food choice +1
3+ minute meditation +1
2+ minutes stretching +1
5+ minutes cardio +1
Do a brain puzzle (crossword, etc.) +1
Journal or work on your vision board for 10 minutes +1
+14

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Day 9 (Wednesday 12/9):

15 oblique crunches, each side +1
45-second plank +1
15 forward lunges, each side +1
15 reverse lunges, each side +1
15 curtsy lunges, each side +1
10 hydrants, each side +1
25 chair squats +1
15 triceps chair dips +1
30-second side plank, each side +1
Drink 20+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (Zoom/LIVE Yoga tonight!)
5+ minutes cardio +1
Write an old-fashioned letter to a loved one and mail it! +1
+14

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Day 7 (Monday 12/7):

25 hip bridges, slow +1
40-second plank +1
15 reverse lunges to knee lift, each side +1
20 side leg lifts, each side, slow +1
15 Supermans +1
15 triceps chair dips +1
7 slow burpees +1
30-second Russian twists +1
10 forward lunges, each side, slow +1
Drink 20+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga tonight!)
5+ minutes cardio (walk, dance, whatever you like, but be joyful) +1
Start a vision board, even if it's in miniature +1
+14

Day 6 (Sunday 12/6):
25 crunches +1
40-second plank +1
15-second side plank, each side +1
25 chair squats +1
15 skull crushers +1
12 reverse ab curls +1
30 calf raises +1
30-second wall sit +1
10 push ups, any style +1
Drink 20+ oz water and make a healthy food choice +1
2+ minute meditation +1
3+ minutes stretching +1
Create a gratitude list +1
Organize a space, no matter how small +1
+14 (look down)

Did you miss a day? That's ok, be kind to yourself. You can make up your loss TODAY, but you have to do BOTH challenges by midnight! If you haven't missed a day, great job, just complete today's challenge.

Check out my giant carrot harvest!

Day 5 (Saturday 12/5):
15 full sit ups +1
40-second plank +1
20 oblique crunches, each side +1
20 plie squats +1
15 triceps chair dips +1
12 pulsing lunges, each side +1
15 side leg lifts, each side +1
15 inner thigh lifts, each side +1
20 bicep curls +1
Drink 16+ oz water and make a healthy food choice +1
1+ minute meditation +1
3+ minutes stretching +1 (ZOOM Mudo Yoga this morning!)
Do something kind for someone today +1
Write 3 things you love or accept about yourself in your journal today +1
+14

Day 4 (Friday 12/4):
10 push ups, any style +1
30-second plank +1
20 crunches +1
20 chair squats +1
10 skull crushers +1
10 curtsy lunges, each side +1
15 donkey kicks, each side +1
10 hydrants, each side +1
10-second side plank, each side +1
15 reverse ab curls +1
Drink 16+ oz water and make a healthy food choice +1
1+ minute meditation +1 (ZOOM Meditation tonight at 7!)
2+ minutes stretching +1
Contact a friend to let them know what they mean to you +1
+14

Day 3 (Thursday 12/3):
10 full sit ups +1
30-second plank +1
10 oblique crunches each side +1
10 military presses +1
10 bicep curls +1
10 alternating reverse lunges +1
10 side leg lifts, each side +1
10 sumo squats +1
10 triceps chair dips +1
Drink 16+ oz water and make a healthy food choice +1
1+ minute meditation +1
2+ minutes stretching +1
Settle in for 15 extra minutes of sleep today +1
Journal to check in on your healthy habit goal. Do you have a plan? +1
You are awesome. You are loved. I am grateful for YOU.
+14

Josie has been my BEAST buddy!

Day 2 (Wednesday 12/2):
Try and record something in your journal EVERY DAY about this challenge, especially about the healthy habit change you chose on Day 1.

10 full sit ups +1
30-second plank +1
15 crunches +1
10 reverse ab curls +1
10 squats +1
10 alternating forward lunges +1
10 donkey kicks, each side +1
10 hydrants, each side +1
10 plie squats +1
10 push ups +1
Drink 16+ oz water and make a healthy food choice +1
1+ minute meditation +1
2+ minutes stretching +1 (LIVE/ZOOM Yoga Wednesday nights at 7!)
Share one positive change you’d like to make this week for your health and wellbeing +1
+14

Beast Mode Rules:
1. Like this page.
2. Check in daily to see the challenge of the day (for 30 days).
3. Complete the daily challenge.
4. Tally your points for the day as well as your running total for the entire challenge.
5. Comment on the daily challenge post with the following: your daily points and total points, a photo or video of yourself completing part of the challenge, plus anything else you'd like to share...by midnight.

If you forget to post your points for the day in the comments by midnight, you cannot claim those points, so be disciplined or set yourself a daily reminder.

You are allowed one rest day per 7 day period and still earn points for your rest. Post "The BEAST Rests +5!" and share your self care for the day to earn 5 points.

Whoever ends up with the most points in the end will be crowned THE BEAST.

Beast Mode Rules:
1. Like this page.
2. Check in daily to see the challenge of the day (for 30 days).
3. Complete the daily challenge.
4. Tally your points for the day as well as your running total for the entire challenge.
5. Comment on the daily challenge post with the following: your daily points and total points, a photo or video of yourself completing part of the challenge, plus anything else you'd like to share...by midnight.

If you forget to post your points for the day in the comments by midnight, you cannot claim those points, so be disciplined or set yourself a daily reminder.

You are allowed one rest day per 7 day period and still earn points for your rest. Post "The BEAST Rests +5!" and share your self care for the day to earn 5 points.

Whoever ends up with the most points in the end will be crowned THE BEAST.

BEAST MODE CHALLENGE #1, DAY 1:

Today, simply set a reminder to complete the daily challenges and post before midnight for 30 days. +1

Spend 10 minutes journaling about the unhealthy habit you'd like to let go and the new, healthy habit you'd like to explore. +1

Meditate for 5-10 minutes. +1

Do one small task you've been putting off. +1

Hydrate! +1

Complete an easy commitment series to ready your body and mind for what's to come:
20-second plank
20-second isometric squat
20-second boat pose
20-second wall sit
20-minute walk (or equivalent)
+1

Total possible points =6

It's time for a challenge! A self-love challenge. A self-worth challenge. A healing challenge.

The last 8/9 months have been enough of a challenge physically, mentally, and emotionally, so let's start by being kind and gentle to ourselves and each other.

Prep Day (today):
1. Get hydrated! Let's see your water bottles and how much you can drink today. Post a picture to join me!
2. Pick an unhealthy habit you'd like to let go over the next 30 days. You don't have to share, but write it down in a journal/notebook.
3. Pick a healthy habit you'd like to explore over the next 30 days. You don't have to share, but write it down in a journal/notebook.
4. Get ready to move! Yes, we'll do a 30-Day BEAST, but the beast may be a little extra sweet and cuddly. Walk 30 minutes today to get started.
5. Get ready for 30 days of self care! After all this stress, it's time to heal. Meditate 10 minutes today to get started.

Who's in? We begin.....NOW!

I am creating a post-COVID fitness class (kickboxing meets combat meets HIIT meets lift meets power yoga). Thing is, I'll need some instructors to help lead it when the world turns right side up.

I can take 4 more potential instructors to train with me for the next several months as we develop it. The upside is...it will be a free tough workout and good instructor training. All I ask is that you can meet Thursday evenings at 7:45 and are interested in teaching at Lyndell in future.

You do NOT need to be in great shape to start, but the training will help get you there!!! Let me know. All training will be distanced, safe, and all participants will have their own equipment packs provided (no sharing of equipment).

Mini Beast Mode:
Day 1
Dumbbell Squats (3-4 sets of 20)
Lunges (2-3 sets of 20)
Donkey Kicks (2-3 sets of 20)
Hip Bridges (3-4 sets of 20)
30-60 minutes of cardio

Day 2
Dumbbell Rows (2-3 sets of 20)
Bicep Curls (2-3 sets of 20)
Chest Press (2-3 sets of 20)
Bent over Fly (2-3 sets of 20)
Crunches (2-3 sets of 20)
Plank (2-3 sets of 30 seconds)
20-30 minutes of cardio

Day 3
Curtsy Lunge (2-3 sets of 20)
Plie Squat (3-4 sets of 20)
Calf Raises (5 sets of 20)
Hip Bridges (3-4 sets of 20)
30-60 minutes of cardio

Day 4
Dumbbell Rows (2-3 sets of 20)
Bent over Flys (2-3 sets of 20)
Chest Press (2-3 sets of 20)
Bicep Curls (2-3 sets of 20)
Skull Crushers (2-3 sets of 20)
Tricep Dip (2-3 sets of 20)
20-30 minutes of cardio

Day 5
Weighted Squats (3-4 sets of 20)
Lunges (2-3 sets of 20)
Donkey Kicks (2-3 sets of 20)
Hip Bridges (3-4 sets of 20)
Wall Sits (2-3 sets of 20 seconds)
Crunches (2-3 sets of 20)
Plank (2-3 sets of 30 seconds)
30-60 minutes of cardio

Join me for a mini Beast Mode Challenge?

Can I get everyone's final point tally? Proud of our Beasts!!!