Happy Halloween 🎃 

It’s our last day of Sweaty October, and I want you to really take a moment to appreciate yourself for showing up - however you showed up.

We’re shortening things up today and getting sweaty in 10 minutes. We haven’t jumped at all this month, and jumping is important for building and maintaining bone density, not to mention strength and getting that heart rate up.

I hope you enjoy the holiday and that you have gotten a lot out of this month. You’ve now got 31 workouts that are all 20 minutes or less that you can access at any time - so please make sure to use them! By building strength you can avoid getting frail as you age, improve your metabolic health to avoid chronic disease, and live the happy, full, long and active life you dream of.

Make sure to check out my instagram @laurarootedcoaching for details about November’s free challenge. I’ve decided to do a free challenge for y’all every month, though it’s not likely that it’ll be quite as extensive as this first month 😍 November is going to be all about protein. Protein is the building block of muscle, which is something that keeps us from metabolic disease as we age, and we know that metabolic disease causes a range of other diseases, so really - protein and strength training can save and extend your life.

Goal is going to be 1g of protein per ideal body weight per day. I’ll be sending along some helpful recipes and ideas, and if you want extra guidance, meal plans, shopping lists, etc. - just reach out!

I am extremely passionate about longevity and healthy, happy, wonderful lives for women throughout every stage of their lives, so I’m here to help. I don’t think our world always does justice for women’s health and I’m out to change that. Let me know what questions you have or what you need.

That said, here’s our final workout of Sweaty October -

October 31 Workout

Time to Complete: 10 minutes

Warmup (Complete 1 set of each)

World’s Greatest Stretch (x 5 each leg)

 Demo Here: https://www.youtube.com/watch?v=-CiWQ2IvY34

Couch Stretch (x 30 seconds each leg)

 Demo Here: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Spooky Set:

Squat Jumps

 Demo Here: https://www.youtube.com/watch?v=5xv0DKqe5XQ

Complete 5 squat jumps at the top of every minute, for 3 total minutes/for 3 rounds of squat jumps. Rest 1-2 minutes before going ton to split squat jumps.

Alternating Split Squat Jumps

 Demo Here: https://www.youtube.com/watch?v=ZiupDCper-M

Complete 10 total split squats (5 each leg, but you’re alternating) and then rest one full minute. Do 3 total rounds.

That’s probably enough to get those legs burning and heart pumping! Feel free to add more if you’re feeling like it, but this is a good minimal effective dose ❤️ 

I’ve enjoyed this month - thanks for being with me!

In Love and Strength,