Draft for a balance, coordination, functional strength and flexibility 2-week challenge

Hi Blenders,

I’ve had the idea of doing a balance, coordination, functional strength and flexibility challenge for some time and finally got around to planning it out, though I probably won’t get to it for a couple of weeks at least. In case you’re interested, here is what I came up with. Please let me know if you have ideas and suggestions to improve it.

There are so many other great workouts that could be included in such a challenge, so I decided that my deciding criterion would be: never done (or not often)/not included in the programs I own (or not in most). The result is that a lot of the videos are older ones, with older formats, so you’re warned. 😉

There are only two hiit workouts included (one each week), and the second week is bodyweight only (well 99% of it), but some of the moves use a physio ball (though you could probably modify to do them without). There are a lot of single leg/arm exercises, core workouts, balance challenges, different kinds of stretching, a sprinkle of kickboxing, barre, jump rope, etc. There are other types of videos I would have liked to include: “When I say jump”, “Red light green light”, more “5x5x5" workouts, standing abs, combo moves, active/static workouts and pulsing exercises, but I did not manage to fit them all in as I wished, but maybe you will.

The workout sessions are quite long, but if you’d like to try only some of it out, you could always skip the hiit, cardio and stretching portions and stick to the main part of the workout (mostly functional strength and balance videos) and choose shorter warm up and cool down videos.

Now, let’s just hope it will end up being fun and interesting, and not too boring. :D

Have a great Sunday everyone! (Who’s excited about the new stuff coming up today and tomorrow?? I know I am :D)

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Balance, coordination, functional strength and flexibility 2-week challenge

Day 1 Hiit and lower body strength – 53 to 63 min.

- 15 min. HIIT (WU included) https://www.fitnessblender.com/videos/15-minute-hiit-workout-no-equipment-hiit-cardio-at-home

- 25 min. LB Strength https://www.fitnessblender.com/videos/at-home-butt-and-thigh-workout-booty-sculpting-lower-body-strength-training

- 13 min. CD and stretch https://www.fitnessblender.com/videos/goodbye-stress-calming-stretching-workout-full-body-yoga-infused-stretching-routine

- EC: 10 min. LB Bodyweight https://www.fitnessblender.com/videos/10-minute-butt-and-thigh-workout-no-equipment-lower-body-workout

Day 2 Cardio kickboxing and upper body strength – 56 to 66 min.

- 8 min. WU https://www.fitnessblender.com/videos/total-body-warm-up-workout-routine

- 10 min. Kickboxing https://www.fitnessblender.com/videos/fat-blasting-at-home-cardio-kickboxing-workout-video

- 27 min. UB Strength https://www.fitnessblender.com/videos/upper-body-functional-strength-training-workout-with-dumbbells

- 11 min. CD and stretch https://www.fitnessblender.com/videos/upper-body-stretching-routine

- EC: 10 min. UB Strength https://www.fitnessblender.com/videos/fun-upper-body-workout-a-message-about-goal-setting/dashboard

Day 3 Cardio, balance and core – 46 to 56 min.

- 9 min. WU standing abs https://www.fitnessblender.com/videos/cardio-infused-standing-abs

- 10 min. Cardio https://www.fitnessblender.com/videos/remix-fast-and-slow-cardio-intervals-fun-fat-burning-cardio-workout

- 15 min. Balance https://www.fitnessblender.com/videos/beginner-exercises-for-balance-15-minute-beginner-balance-workout (or the advanced version if you feel up to it, I certainly don’t: 21 min. https://www.fitnessblender.com/videos/agility-exercises-to-increase-balance-and-muscle-tone-advanced-balance-workout)

- 12 min. CD and stretch https://www.fitnessblender.com/videos/cool-down-and-full-body-stretch

- EC: 10 min. Core https://www.fitnessblender.com/videos/fitness-blender-5x5x5-pulse-workout-for-abs-and-obliques

Day 4 Upper body strength – 48 to 58 min.

- 37 min. UB Strength (WU and CD included) https://www.fitnessblender.com/videos/upper-body-workout-for-coordination-and-control-isolated-functional-strength-workout

- 11 min. Extra stretching https://www.fitnessblender.com/videos/light-toning-and-stretching-routine-for-flexibility

- EC: 10 min. UB Strength https://www.fitnessblender.com/videos/quick-10-minute-upper-body-strength-workout-bored-easily

Day 5 Lower body strength and core – 53 to 63 min.

- 5 min. WU https://www.fitnessblender.com/videos/cardio-warm-up-for-lower-body-strength-workouts

- 36 min. LB and Core Strength https://www.fitnessblender.com/videos/bodyweight-workout-for-mass-core-and-leg-workout-for-men-without-weights

- 12 min. CD and stretch https://www.fitnessblender.com/videos/lower-body-stretches-a-stretching-routine-for-flexibility

- EC: 10 min. LB Barre https://www.fitnessblender.com/videos/butt-and-thigh-barre-workout-for-long-lean-legs-beach-barre-workout

Day 6 Active Rest – 40 to 53 min.

- 40 min. Core and back https://www.fitnessblender.com/videos/stretch-and-tone-for-core-stability-and-back-health

- EC: 13 min. Extra stretching https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine

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Day 8 Total body hiit, functional strength, balance and flexibility – 53 to 63 min.

- 18 min. Jump rope and HIIT (WU included) https://www.fitnessblender.com/videos/jump-rope-cardio-hiit

- 35 min. Functional strength, balance and flexibility (CD included) https://www.fitnessblender.com/videos/fitness-blender-golf-workout-strength-balance-and-flexibility-exercises-for-golfers

- EC: 10 min. Core https://www.fitnessblender.com/videos/advanced-plank-workout

Day 9 Cardio, yoga and active stretching – 51 to 59 min.

- 10 min. WU https://www.fitnessblender.com/videos/total-body-cardio-workout-to-burn-fat-and-boost-energy

- 9 min. Cardio https://www.fitnessblender.com/videos/low-impact-cardio-and-toning-workout-for-beginners

- 15 min. Yoga https://www.fitnessblender.com/videos/total-body-toning-yoga-workout-for-weight-loss

- 17 min. Active stretching https://www.fitnessblender.com/videos/lower-body-active-stretching-routine-low-impact-workout-to-tone-and-stretch

- EC: 8 min. Cardio https://www.fitnessblender.com/videos/quick-sweat-cardio-workout-to-lose-weight-and-burn-belly-fat-fast

Day 10 Total body balance and functional strength – 55 to 65 min.

- 55 min. Functional strength and balance (with WU and CD) https://www.fitnessblender.com/videos/brutal-low-impact-workout-advanced-functional-strength-balance-and-core-workout

- EC: 10 min. Core https://www.fitnessblender.com/videos/quick-10-minute-abdominal-strength-workout-home-functional-core-strength

Day 11 Neck & shoulder exercises and active stretching – 53 to 63 min.

- 5 min. WU https://www.fitnessblender.com/videos/relaxing-stretching-workout-for-stiff-muscles-and-stress-relief-easy-stretches-to-do-at-work

- 34 min. Neck and shoulder https://www.fitnessblender.com/videos/shoulder-and-neck-exercises-and-stretches

- 14 min. Active stretching https://www.fitnessblender.com/videos/upper-body-active-stretch-workout-arms-shoulder-chest-and-back-stretching-exercises

- EC: 10 min. Kickboxing https://www.fitnessblender.com/videos/easy-on-the-knees-kickboxing-blend-low-impact-cardio

Day 12 Total body functional strength and core – 51 to 61 min.

- 5 min. WU https://www.fitnessblender.com/videos/jumpstart-cardio-workout-5-minute-energy-boosting-workout

- 13 min. Core https://www.fitnessblender.com/videos/challenging-exercise-ball-ab-workout

- 28 min. Functional strength https://www.fitnessblender.com/videos/28-minute-snowboard-workout-conditioning-workout-routine

- 5 min. CD https://www.fitnessblender.com/videos/quick-yoga-cool-down-and-stretch-cool-down-stretches

- EC: 10 min. Total body strength https://www.fitnessblender.com/videos/total-body-exercise-ball-workout-10-minute-physioball-routine

Day 13 Active rest – 34 to 49 min.

- 34 min. Cardio and stretch https://www.fitnessblender.com/videos/fat-burning-cardio-workout-with-relaxing-cool-down-low-impact-cardio-modifications

- EC: 15 min. Extra stretching https://www.fitnessblender.com/videos/fluid-yoga-stretches-for-flexibility-and-strength

Edited