Hi my Queens, and welcome to the Spring challenge. With so many fabulous workouts going live each week you might feel a bit overwhelmed on which you should be doing so I decided to make a break down to what might suit your goals.

 

Here at Queens Dont Quit whether you want to build strength, lose weight, get fitter, improve your downward dog or even practice mindfulness this year we have classes from beginner to advanced. Being a Queen means you have access to all of our classes live or on demand, we are here to help you become the very best version of yourself both physically and mentally.

 

 

Beginner:

My beginner queens we have two beginner classes running on a Monday and Friday, these are perfect until you feel ready to try the others. For your 3rd class if you have weights I would recommend trying one of the sweaty 7s. These are strength based workouts with exercises which everyone is capable of doing. Sweaty 7s is a slower paced workout and easy to follow.

 

Goal: Weightloss:

Many Queens say they want to lose weight, but most of the time, what they really mean is that they want to lose fat / tone up. Toning up is really losing fat and building some muscle. We would recommend for your minimum of 3 workouts to add a cardio, hiit and a strength class.

 

Goal: Strength Endurance:

Yes, you can still build up strength at home. You build your muscles through using resistance, which can come from your own body weight and bands or, from free weights (such as dumbbells). Some days it will be good to focus on endurance and use lighter weights going for more repetitions. This is often combined with cardio exercises like All out legs day or perky peach.

For 3 classes a week we would recommend 2 strength classes and a hiit or cardio class.

 

Advanced Queens

 

A balanced program for advanced queens should include two HIIT days, one yoga or barre class, two strength days, and active rest day, like a walk. I like this approach because it encourages your body to constantly adapt to different movement and Each workout compliments another.

 

Queen workouts

 

Cardio:

Combat Queens

Queens Dont Quit

20min Cardio Hiit

 

Strength:

Sweaty 7s

Barre Ballet

 

Hiit & Strength:

Abs attack angles

Perky peach

All Out Legs

20 Min Hiit

 

Mobility Mindfulnes:

Wind Down Yoga

Mindfulness with Esther