30-Day Summer Series Challenge – Week 1

At least twice a year, I like to shake up my workout routine and do a 14-Day or 30-Day challenge. When I take part in a challenge, I get to see how strong my body has become by doing things I normally wouldn’t choose for myself.

For this month, I will be following along a Fitness YouTuber named Rebecca-Louise and complete her Summer Series 30-Day Challenge. Please note that this series went live on her channel in May and has already concluded. So sadly, the live videos and prizes she talks about are past date!

Summer Series Trailer

Before we get into this month’s movement challenge, let’s get to know a little bit about our trainer.

Rebecca-Louise’s Story

I try my best do these challenges without focusing on gaining a six-pack, losing inches around my waist, or shedding some fat on my body. I do these types of things to see what my body can do, what my mind can adapt to, and just to feel good about accomplishing something. If any of those things listed happens, then cool, but it is simply a side effect of the process- not the goal. While what I said above is true, there is still another part of me that still feels conditioned to think I need to achieve more with my body.

Let’s bring attention to the thumbnails and words used associated with this challenge and so many others. As we all have learned, toned, half-naked bodies sell. Pair them with words like “sexy, tight, tiny, burn fat,” and you’ve struck gold. As we have learned, Rebecca-Louise has overcome A LOT and is on her healing journey. I 100% support that. It is, however, images and words just like mentioned above that are nailed into our minds making us believe we have to achieve that in order to be wanted, loved, accepted. And when you think about it, really think about it, that’s just plain silly.

Our bodies are made by perfect design with many complicated systems to keep us walking and talking. It knows how to heal itself. It knows how to give signals to the brain when the body needs food, water, rest, etc. But you know what gets in the way of all that? Us, more specifically, our thoughts, our perceptions, and our impressions. These all come from society, other people, and when we ignore the inherent trust within us all. So please, remember that whenever you get triggered by images of “thin” and “fit” people. Remember that your body is perfect, that it loves you and just wants you to live. It’s up to you to honor it by your thoughts and your lifestyle. Treat yourself with love and respect. Because you are worth all the happiness, love, and joy in the world. 

One last note before we start: I’ve gone through my first month of the Institute of Integrative Nutrition’s Health Coaching Program, and let me tell you, I have already learned so much. One of their concepts is bio-individuality, which put simply, is that we are all different. One person’s food, workout, lifestyle is another’s poison. So, when doing this workout and any others, remember that results are unique to you and you alone. Also, please , if applicable, consult with any physicians necessary before embarking on any fitness journey. Without out further adieu, let’s begin!

Week One

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Stay tuned next for week 2 of our challenge!

Love and light, 

Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 6

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – UPPER BODY SCULPT & BUST BOOST (chest lift + shape)

Sweep Throughs – BUILD A BOOTY! day 1

Tuesday – Kundalini Yoga for Depression: A Very Subtle Exercise | KIMILLA

Bridges – BUILD A BOOTY! day 2

Wednesday – RELAXING Yin Yoga for Stress Relief – Full Body Calming Stretch

Thursday – Ultimate Butt Challenge ♥ Glutes, Hamstrings & Quads | Koh Kut

Friday – REST

Saturday – 20 Minute Morning Qi Gong Exercise by Lee Holden

Sunday – Breathtaking Yin Yoga Class | 7 Day Yin Yoga Exploration Challenge

Love and light, 
Ze 

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 4

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – Complete Upper Body Workout for Strength & Toning: Arms, Shoulders, Chest and Back Workout

Tuesday – Kundalini Yoga Kriya for Disease Resistance, Immunity, Metabolism and Thyroid Health

Wednesday – Stretch the day’s tension away with this yin yoga sequence

Thursday – LEG DAY | Strength Training For Women: 30-Minute Dumbbell Leg Workout + Pregnancy Workout (You can do this even if you’re not expecting. It will still hurt the next day…trust me)

Friday – Kundalini Yoga ” Kriya For Elevation” Express Version

Saturday – REST

Sunday – Yin Yoga class with Travis Eliot “Inner Dimension TV” (30 min.)

Love and light, 
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 3

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – 30 Minute Full Body Dumbbell Sculpt Workout!

Tuesday – Kundalini Yoga: Surya Kriya to Burn Fat & Build Strength

Wednesday – Yin Yoga Class ♥ Best Yoga For Slow Deep Muscle Release

Thursday – 30 Minute Quiet Low Impact Home Workout | Strength, Cardio & Abs Low Impact Workout

Friday – Kundalini Yoga for Intuition and Healing: Laya Yoga Kriya

Saturday – QIGONG FOR LOVE

Sunday – Yin Yoga Deep Stretch Class | Release All That No Longer Serves You

TIP: you can drop any weight and use just your body weight. You will still get a good workout and work towards using additional weight.

Channel Spotlight: Boho Beautiful

A channel created by partners, Juliana and Mark, who travel the world with their pet dog. Together they film workouts and vlogs in exotic locales to raise awareness of social/economic issues affecting the earth and her inhabitants. 

I love this channel because:

  • Even though the workouts use bodyweight, they are challenging.
  • Being a wonderluster myself, I admire the scenery and beautifully shot videos.
  • Juliana and Mark’s point of view on the goings-on in the world offer a different perspective that is refreshing and inspiring.

Happy working out!

Love and light, 
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 2

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – 25 Minute Full Body Cardio & Strength Workout

Tuesday – Kundalini Yoga For Prosperity: Kriya For Energy And Prosperity

Wednesday – Upper Body Yin Yoga – Yoga Stretches for Back & Shoulders

Thursday – 20 Minute FUN Strength & Mobility Movement Workout | Low Impact QUIET Bodyweight Workout!

Friday – Raw Kundalini Yoga Video with Yogi Emmanuelle

Saturday – Bioenergetic Exercises for Neck and Shoulder Pain – Qigong for Neck and Shoulder Pain

Sunday – 1 Hour Yin Yoga Class Without Props – Full Body Yin Yoga Class

Happy working out!

Love and light, 
Ze 

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

My At-Home Fitness Routine

Fitness isn’t something that is limited to a gym, studio, or a group class anymore. Thanks to grand ol’ YouTube and people’s passion for fitness, we don’t even have to drive anywhere. So no need to worry if you forgot to bring a change of clothes!

I have always found ways in my life to do things affordably and from the comfort of my own home. With that being said, at-home fitness became an anticipated part of my morning routine.

Through lots of trial and error of trying different workout styles and exploring numerous YouTube Channels, I have created a schedule that best suits me.

What My Routine Looks Like

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

My At-Home Equipment

  • 5lb Dumbbells
  • 10lb Dumbbells
  • 12lb Dumbbells
  • 15lb Dumbbells
  • 8lb Kettlebell
  • Bosu Ball
  • Equalizer Bars
  • Yoga Mat
  • Yoga Blocks
  • Strap

Some (but not all!) of the workouts may include the usage of the equipment on this list.

Why I Do These Styles Of Workouts

There is more to fitness than just building muscle and burning fat. It takes cardio, strength, flexibility, and mobility to help you function well in day-to-day life. Each aspect complements the other, helping you to up your fitness game and try new things.

Also, we have more than just a physical body. We are made up of an emotional, mental, and energetic body as well. Kundalini Yoga, Yin Yoga, and Qi Gong use kriyas, postures, and positions that aid in the release and circulation of our energy through moving meditations. It’s not uncommon to feel anger or sadness during your practices nor is it uncommon to laugh or cry.

Personally, this combination of workout styles has helped me go through everyday life with a certain ease and I attribute it all the different modalities I partake in. If any of you choose to follow along, I hope you find joy in the routine as well.

What It Comes Down To

Not everyone likes to do the same things. While one person might love HIIT, another might despise it. I encourage you to experiment with different styles of moving your body until you find what you enjoy.

My goal with posting my workouts week-to-week is to offer you all an alternative routine that isn’t constantly strenuous, and one nourishes all the bodies, not just the physical one. Plus, I love supporting all of the channels and their free content as well as the people creating it!

  • Click here to learn more about Kundalini Yoga
  • Click here to learn more about Yin Yoga and Kassandra Reinhardt’s channel
  • Click here to visit my previous 4-week workout plan that offers a different set of workouts and where to buy equipment
As always, I wish you love and light,

Ze ❤️

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**