Hi OwnPace family,

We made it through, week 1. With week 2 we are taking it up a notch. Hope you are ready with your dumbbells.

Daily Recommendations:

Everyday: Burn 500 active calories (Track using a watch or your phone)

Morning: Lemon water - Drink a glass of room temperature water with a squeeze of lemon juice.

Afternoon: Drink a cup of green tea (no sweetener)

Evening: No starchy carbs for dinner (protein(meats), fats (avocado), Carbs (fruits & veggies)

Note: Videos will be published daily on our Instagram page @ownpace.athletics

Week 2: Finding your groove

• Day 9: OwnPace Full body stretch +  Drink a gallon of water : with the stretch, taking a deep breath in every position

• Day 10: Ab in and out + up down (30secs on, 30 secs off, 5 rounds)

• Day 11 Elimination day: Eat only plants, no alcohol, no dairy, no added sugar, no processed food. This is our first nutrition challenge and the goal is to take a day to be mindful about what we are putting in our bodies.

• Day 12: : Intervals (30secs on 30 secs off 10 rounds). With these intervals you can perform them with any cardio equipment or any cardio movement depending on what you have available to you. If you don’t have any equipment, you can run outside, run in place, do jumping jacks, high knees, burgess etc.

• Day 13: Split Power Press (8 reps each side, 5 rounds)

• Day 14: Deadlift to lateral Lunge ((8 reps each side, 5 rounds)

• Day 15: Dynamic Split Row to Step Up (8 reps each side, 5 rounds)

Enjoy,

Olan