Synergise

Lower Body Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form. Rest as needed.

50 Double Unders (or 100 single jump ropes)
40 Weighted Walking Lunges (1-2)
30 Mega Flutter Kicks
20 Weighted Hip Bridges
10 Hand Release Push Ups
5 Triceps Dips

Once you’re done with 3 rounds…
Finisher: 25 Burpees

Even though you might not call it a “good time,” tidying a wardrobe or drawer can actually help boost your mood. It definitely gives you a sense of accomplishment.
Too overwhelmed to get started?

Just set a timer for 10 to 15 minutes and get going on that spring cleaning project! You’ll be surprised at how much better you feel after just a few minutes!

Here’s an idea to help with your journal writing... Don’t think about it!

Just write about anything. Keep that pen moving. Writing in a stream of consciousness is a great way to unlock creativity and get ideas for pretty much anything in your life. You’ll be surprised at what comes up.

Set a timer for 5 - 15 minutes and write nonstop!

Time to “Step it Up!”

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form.

20 Step Ups with a high knee at the top (1-1-2-2)
20 Superhero Lunges 1-2-3-4 (lunge forward, balance on front leg and lift back leg up while stretching out arms parallel to ground. Return to starting position)
20 Dips on the Bench / Chair
20 1-Arm Rows (using bench for support)
20 Incline OR Decline Push-Ups
¼ mile run