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12 Day Exercise Challenge
Simple Version 10-15 min/day

    Day # 1

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Bicep curls
    • Standing Rows
  • one 20 sec Plank
  • one 30 sec calf stretch

    Day # 2

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Chest Press
    • Tricep Kickbacks
  • One 20 sec Plank
  • One 30 sec calf stretch
  • One 30 sec quad stretch

    Day # 3

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Front Lunges
    • Calf Raises
  • One 30 sec Plank
  • One 30 sec calf stretch
  • One 30 hamstring stretch

    Day # 4

  • 5 min of fast walking
  • One set of 10 reps of each of the following:
    • Shoulder Lateral Raises
    • Rear Flies
  • One 25 sec Floor Bridge
  • One 10 sec Side Plank on Each Arm
  • One 30 sec calf stretch
  • One 30 sec glute stretch

    Day # 5

  • 5 min of a light jog with varying intensity every minute
  • One set of 10 reps of each of the following:
    • Hamstring Curls
    • Sidestepping with a resistance band
  • One 45 sec Plan
  • One 30 sec Side Plank on each arm
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch

    Day # 6

  • 5 min of light → medium intensity bike ride
  • One set of 10 reps of each of the following:
    • Side lunges
    • Seated Rows
  • One set of Single-leg balance on each leg for 30 sec
  • One 20 sec Plank on a Swiss Ball
  • One 30 sec calf stretch
  • One 30 sec inner thigh stretch

    Day # 7

  • 5 min of agility training in footwork ladder
  • One set of 10 reps of the following:
    • Single leg bicep curls. One set on each foot
    • Single leg shoulder lateral raise. One set on each foot
  • One 30 sec Floor Bridge
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch

    Day # 8

  • 5 min of light jog with varying intensity every minute
  • One set of 10 reps of each of the following:
    • Sidestepping with resistance band
    • Single leg Rear Flies. One set on each foot
  • One 45 sec Side Planks on each arm
  • One 30 sec Plank on Swiss Ball
  • One 30 sec calf stretch
  • One 30 sec glute stretch

    Day # 9

  • 5 min bike ride (medium → high intensity)
  • One set of 10 reps of each of the following:
    • Side Lunges
    • Single leg one-arm row. One set on each foot
  • One 45 sec Plank on Swiss Ball
  • Quadruped opposite arm/leg raise. 10 reps on each arm/leg
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch
  • One 30 sec glute stretch

    Day # 10

  • 5 min jog (medium intensity)
  • One set of 10 reps of each of the following:
    • Standing Rows → Single-arm rows (one set on each foot)
    • Single-leg balance with opposite leg moving outward to the side (one set on each foot)
  • One 60 sec Plank
  • One 30 sec Floor Bridge
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch
  • One 30 sec lateral hamstring stretch

    Day # 11

  • 5 min jog (medium → high intensity)
  • One set of 10 reps of each of the following:
    • Shoulder lateral → frontal raises
    • Single-leg bridge (one set on each foot)
  • One Side Planks for 45 sec
  • One set of 30 Jumping Jacks
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch
  • One 30 sec kneeling hip flexor stretch

    Day # 12

  • 5 min jog (medium intensity)
  • One set of 10 reps of each of the following:
    • Front lunges → Side Lunges → Rotational Lunges
    • Shoulder lateral → frontal raises
  • One 60 sec Plank
  • One 60 sec Side Plank
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch
  • One sec shoulder stretch

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