If you’ve been with us for a while, you know that we are big fans of Lindsey Bomgren of Nourish Move Love. Lindsey has not only championed our cause but she is the complete inspiration behind our Fit For Her events. So it only seemed fitting that we make a #partyforher kit based off of her Fit for Her events! It was such a joy to partner with her again on the Fit for Her workout below.
Have fun! May it grow your heart and strengthen your body.
The Workout: 30 minute legs + shoulders hiit workout
This workout consists of 8 leg and shoulder-focused exercises to resemble the muscles used by women who have to carry clean water from wells to their homes in developing countries. Complete the number of repetitions or timed interval listed next to each exercise below. Repeat the entire workout x 2-3 sets.
All you need is one medium-to-heavy dumbbell or kettle bell {8-20 lb dumbbell} for this workout.
- single arm overhead squat — 9 reps per side
- db overhead reverse lunge — 15 reps per leg
- squat jack + punch — 64 second cardio interval
- squat + front shoulder raise — 10 reps
- lateral lunge + press — 7 reps per leg
- criss cross squat jack + punch — 40 second cardio interval
- db overhead front lunge — 25 reps per leg
- press jacks — 1 minute + 45 second cardio interval
repeat entire workout x 2-3 sets.
Single arm overhead squat — 9 reps per side
9 reps because 1 in 9 people world wide do not have access to safe and clean drinking water.
Db overhead reverse lunge — 15 reps per leg
15 reps because girls under the age of 15 are twice as likely as boys to be the family member responsible for fetching water.
Squat jack + punch — 64 second cardio interval
64 second cardio interval because almost two-thirds, 64% of households rely on women to get the family’s water when there is no water source in the home.
Squat + front shoulder raise — 10 reps
10 reps because research has shown that for every 10% increase in women’s literacy, a country’s whole economy can grow by up to 0.3%.
Lateral lunge + press — 7 reps per leg
7 reps because women and girls are responsible for water collection in seven out of ten households in 45 developing countries.
Criss cross squat jack + punch — 40 second cardio interval
40 second cardio interval because t he average container for water collection in africa, the jerry can, weighs over 40 lbs when full.
Db overhead front lunge — 25 reps per leg
25 reps because w hen you give $25 a month for a year , you will provide 25 women and children with access to safe, clean water and vital health & hygiene education. that means over the course of a year, 1 woman here can transform the lives of 25 women!
press jacks — 1 minute + 45 second cardio interval
1 minute and 45 second cardio interval because girls miss 145 million days of school every year due to dirty water.
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