©2020 by Beth Alexander Fitness

WELCOME TO DAY7 

BODY/MIND/SOUL CHALLENGE

WITH BETH ALEXANDER

Every day we are going to do action steps to connect BODY, MIND + SOUL.

 

They can all be done in 30 minutes or less, and are all designed to support you in feeling happier and healthier! 

Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

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DAY 7 BODY ACTION STEP

ARMS & ABS WORKOUT

Build strength in your core and create tone in your arms with this workout. A set of 3-10# dumbbells are optional! 

  • Dumbbell Curl, Twist + Press

  • Sidelying External Rotations

  • Plank Pass Throughs 

  • Bent Over Tricep Extensions

  • Bent Over Shoulder Extensions

Do 12-18 reps of each exercise, alternating sides or repeating on the other side as necessary! 

 

BONUS: add some cardio in by doing 30 seconds of high knees in between each strength exercise!

Click here to view the exercises 

P.S. if you have a different workout you want to do today, that's fine! Just do something to move! :) 

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DAY 7 MIND ACTION STEP

8-MINUTE GUIDED MEDITATION

This meditation track should already be in your email! If not, click above for a .zip file containing the meditation.

Go to a space where you won't be disturbed, pop your headphones on, and find a position that is comfortable for you.

 

This is the kind of meditation where I will be with you the entire time.

DAY 7 SOUL ACTION STEP

CONNECTION PRACTICE

Get out in NATURE! 

If you are somewhere weather permitting, get outside for 10-20 minutes. It could be as simple as going to a nearby park, or even a walk through your neighborhood.

 

If the weather doesn't allow spend some time with plants today indoors! Get some flowers at the store, and arrange them for your home... or find a new indoor plant that you can take care of at home.