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5-Day Challenge Trainer Series: Move Better with Kayla

5-Day Challenge Trainer Series: Move Better with Kayla Elevate Your Movement with Functional Strength and Mobility

30 Min/Day • 1 Week
  • Daily Duration Avg. 30 Minutes
  • Min. 24 Minutes
  • Max. 36 Minutes
  • Body Focus Total Body
  • Training Type Balance/Agility, Low Impact, Pilates, Strength Training, Stretching/Flexibility, Mobility
  • Equipment Dumbbell, Kettlebell, Mat

Overview

Overview
Welcome! This 5-Day Challenge shows you how to move smarter by building strength and gaining mobility in all areas of your body. This type of prehab work is important for everyone and sets us up for success in every corner of fitness. 

Who is this challenge for?
The inspiration behind this challenge is you! Nearly every workout on our site contains requests for modifications, substitutions, or different positions. This highlights the importance of making fitness accessible and giving you the tools to make these workouts work for you. This challenge is here to give you foundational strength and mobility to move smarter, faster, and stronger. While this won’t take away the discomfort of kneeling on the ground, it will help you stand up from the floor or grab that box from under the bed. This challenge is also great for those who are new to mobility and looking for new ways to incorporate it into their workouts. You’ll walk away feeling refreshed, limber, and smarter because you’ll have learned something new about your body! Those who will have the most success with this workout challenge will be slightly beyond a beginner's fitness level, as the workouts are dynamic and require a decent amount of bodyweight strength.

What to expect
For 5 days, you’ll be immersed in exercises that support your everyday movement. Each workout features a different body part, so you don’t have to worry about overtraining or injury! Warm-ups and cool-downs are included for each workout and will help increase mobility and flexibility. Workouts average about 30 minutes with a level 3 difficulty; however, they can become more or less challenging depending on modifications used — moving at a faster or slower pace, and/or lifting heavier or lighter weights. Any higher-impact exercises will have a low-impact modification shared. 

What to expect: a bonus!
The work that you’ll put in today will lay the foundation for healthy habits beyond this challenge. And when it comes to protecting your body against pain and injury, there’s a lot that can be done. As a bonus, I’ve added a “Mobility Moment” corner where you can learn tips and secrets from a physical therapist. The idea is to highlight why these workouts work, because we firmly believe that knowledge is necessary for sustainable results. You can access the Mobility Moments in the Daily Description pages (via your FB calendar). 

Equipment needed
Dumbbells are highly encouraged for 3 out of the 5 workouts. I recommend having a range of weights (light and medium/heavy, depending on your current strength levels). An exercise mat is optional for all workouts but strongly recommended for Days 3 and 5, which are floor-heavy routines. 

Congratulate yourself on taking 5 days and committing yourself to something new. I can’t wait to see you in the workouts and hear about your experience!