Week 3 :: 21 Day Challenge


WELCOME to week 3!  you’ve got some training under your belt. how do you feel? how does it feel to have arrived here? feel proud of yourself? you should!
for week 3 you will be going through several of the previous weeks workouts. now that you know them and know how your body responds to them; i encourage you to really go for the gold and see how you can step it up a notch.

make it your goal to put yourself in uncomfortable positions, be safe and in a place where you can breathe, but it should feel challenging. in the yoga flow’s you are trying to stretch your edge by breathing as consciously as you while relaxing against the resistance you might feel. but that’s a challenge too. some people can’t relax. some people can’t trust what they are doing is good enough. so for you guys, the challenge is to; relax to the max, and trust that what you are doing is good enough.  challenge comes in various forms. it’s not about killing yourself. it’s more about strengthening what is weak.

i want to hear about what you have learned:
what have you learned most about yourself during this challenge?
what has surprised you?
where did you feel you started off weak and now feel stronger?
what do you feel you can continue to improve upon?

it’s all about getting to know yourself better and being honest about it. that’s the only way you can change and move onward and upward.
remember, the journey is the destination,
enjoy the journey,
a 🙂

Day 15
45 minute Toned Body Yoga Flow #3

Day 16
1. Your Choice of Cardio
2. ABS on the Ball
beginner level: http://youtu.be/AeikFUxX3uI
intermediate level: http://youtu.be/eRHbeoV7WSI
intermediate/advanced level: http://youtu.be/pSnCTLeg_Zo
3. 20 minute simple total body yoga stretch #2

Day 17

1. Push-Ups
2. Upper Lower Body Yoga Inspired Fitness WorkOut #3
{you will need hand weights/dumbbells for this. if you don’t have it use heavy books or water bottles. there is a lot of the exercises you can do with out the weights or just do the arm movements with adding your natural resistance}.
3. 20 minute Simple Yoga Stretch #3

Day 18
45 minute Toned Body Yoga Flow #3

Day 19
50 minute Total Body/Mind Conditioning Yoga Flow

Day 20
1. Your choice of Cardio
2. Push-Ups
3. ABS Boat Pose Flow:
beginner level 1: http://youtu.be/b6zO1LKnlVE
intermediate level 2: http://youtu.be/4JIIurounu8
intermediate level 3: http://youtu.be/8AG7rm_hoiw
4. 20 min Yoga Stretch #2

Day 21 >> congratulations!! this is the last day of the challenge, but the first day of your new beginning. go shine your light brighter than what you ever have in your entire life. follow your own flow. namaste 🙂 <<
50 minute Total Body/Mind Conditioning Yoga Flow | New Moon


  • Janie Watkins
    Posted at 13:24h, 28 July Reply

    Loved all of the Flow Series.they were all different and kept you moving and working! The Ab workout was awesome and when I tried it with my Pilates students, they were all sore….
    Really enjoyed the 20min. Stretch sessions. Felt great!

Post A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.