Day Challenge Trainer Series Foundations with Nicole

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This 5-day challenge will help you build a solid and balanced fitness foundation that fuels a long-term sustainable routine. In addition to a daily workout, daily questions will help you cultivate a healthy mindset and a relationship with exercise that lasts well beyond these 5 days.

Who is this challenge for?

Working out with Nicole is a great way to get back into fitness in an accessible way, to challenge yourself to be consistent with exercise or just to shake things up in your current routine! What makes this challenge accessible is the low-impact nature of all exercises as well as the Level 3 rating for most workouts.

You can benefit from this challenge with a variety of health and fitness goals. Whether you want to lose weight, improve your body composition, gain strength or create a consistent exercise habit, it all starts with a solid foundation that you can build on. That being said, all challengers will see an improvement in total body strength, cardiovascular endurance and muscular endurance. If you are looking for a balanced program with accessible but evolving exercises that allow you to find yourself where you are every day, join me!

What to expect

During the 5 days, 5 new workouts will be presented to you, all lasting between 30 and 40 minutes and with low impact (no jumping). You will get a healthy balance between strength training, high intensity interval training (HIIT) and cardio, as well as mobility and core elements to complete the whole thing. Most of our workouts are Level 3, with the exception of a Level 2 recovery style routine. I want to say that these workouts are all very scalable; a few simple swaps can easily take these workouts to the next level.

Here is an overview of the week at a glance:

Day 1: Lower Body Strength with Cardio Bookends
Day 2: Upper body strength with Basic Intermissions
Day 3: Low Body Impact HIIT Scales
Day 4: Total Body Strength Easily Bored with Core Finisher
Day 5: Steady-state Cardio with Balance and Mobility Work
Since one of the elements of a sustainable fitness routine is your state of mind, I am offering you a question prompt each day of the challenge. These daily questions serve as a way to anchor yourself in your “why” and let go of the all-or-nothing patterns so that you can prepare for a long-term sustainable relationship with the movement, well beyond these 5 days.

Necessary equipment

The main equipment is dumbbells — I recommend a range of light, medium and heavy weights —for you) – if possible. Sometimes a carpet or a comfortable space on the floor will be needed. Two of our workouts are entirely bodyweight.

I hope this challenge is exactly what you need to refocus and regain motivation for your exercise routine! Let’s go.

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