reSTART Exercise Challenge (7 days) [FREE]

Welcome

The objective of this 7-day course is to provide busy individuals struggling with weight loss the tools and confidence to (re)start exercise through daily 1-minute customized routines at home

Why Coach Sharm?

Armed with international master trainer certifications (TRX, Prama, Bosu, Twist), including a Master of Science degree in exercise science

Why Coach Sharm's Rest-based Training?

REST BASED TRAINING PRINCIPLES and JUSTIFICATIONST - here are four key components of RBT, represented by the acronym R-E-S-T:

Coach Sharm's Beginners Guide to Rest-based Training

Here’s a secret to success in enjoying your workouts. A new system and psychology for safe and effective exercise. RBT is a system that makes rest, not work, the primary goal of the workout.

Senior Testimonials from the 7-Day reSTART Challenge

Discover the transformative experiences and success stories of seniors in the 7-Day reSTART Challenge through their heartfelt testimonials.

The Big Picture: Unveiling the Stages and Steps

Take a moment to grasp the path that will lead us through the 7 Days Restart Exercise Challenge.

Introduction & Instructions

You'll receive one lesson from this section daily, so be sure to check in here each day. Thank you!

Lesson Day #1 Benefit More By Doing Fewer Repetitions

Tailor your workout to your level, enjoy a positive exercise experience, and build a sustainable fitness routine.

Lesson Day #2 Shorten Duration for Longer Exercise Adherence

Aim for a realistic 10-minute workout, setting achievable goals that lead to long-term fitness improvement.

Lesson Day #3 Make It Manageble by Shortening Your Range Of Motion

Embrace this strategy to ease into workouts, allowing your body to adapt and set the foundation for future progress.

Lesson Day #4 Slow Things Down Now So You Can Go Faster Later

Learn the art of pacing yourself by performing exercises at a deliberate, controlled speed—10 to 50% slower.

Lesson Day #5 Reduce Complexity And Focus On Fundamentals

Keep it simple, soldier, and celebrate your journey to fitness!

Lesson Day #6 Non-Compound Exercises Are Great Too

Simplify your workout routine by opting for single-focus exercises that are less physically demanding for beginners.

Lesson Day #7 Rest To Lose More Fat

You don't have to complete the entire exercise or meet every repetition requirement—rest when needed.

Introduction & Instructions

Here are the exercises that I've prepared for you. Please take time to learn this well because this will form the basis of future exercises.

#1 Bodyweight Squats

A full body exercise with emphasis on the lower body. This also raises the heart rate which will not only help build metabolism but also unclogs your arteries!

#2 Push Ups

This is a great whole body exercise with the emphasis on the upper body to build strength and 'tone up' your body. You can perform full range of motion or even stay in your high plank (Beginners) to reap benefits.

#3 Lunges

Lunges work the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them a great exercise for toning the lower body. They are also back-friendly, because of the need to keep your back straight and your chest lifted, so you have little risk of back strain.

#4 Crunches

Abdominal crunches are a classic core exercise for defining your abdominal muscles. Crunches do not actually burn stomach fat, they work the front tummy areaa - the rectus abdominus and oblique muscles. This helps some parts of your front core muscles gradually tighten into the shape of the six pack.

#5 Plank (Low)

Low plank is a great full body exercise, in particular, it engages the rectus abdominus and lower-back muscles, amongst other muscles.

Introduction & Instructions

In this section, I'm sharing with you very basic and simple exercises that you can follow along and do before and after your exercise and workout.

Before Workout: Quick, Dynamic Warm Up

Warm ups will help you prepare your body for higher intensity exercises. They will also lower the risk of injuries and help improve your performance during your workout. Just 2 minutes.

After workout: Static Stretches

Important stretches to do after your workout so you will improve flexibility and reduce delayed on set of muscle soreness

Morning and Night 2 mins: Simple Recovery Work

Friends, how do you prevent back pains and soreness? Let's explore some simple stretches and recovery work that you can do at home, for 2 minutes a day.When you do this consistently, you help your body recover faster and you lower your chances of getting injuries over the long term.

Bonus: How to improve your flexibility?

Wrapping up and Looking Ahead to Your Transformation Journey🚀

Join the Body Thrive Academy VIP Fat Loss Program for personalized guidance, science-backed strategies, and a supportive community & mentors to achieve transformative changes in your body, energy, and mindset. Invest in your health and happiness. Keep thriving!