21 DAGEN CHALLENGE

From April 12th to May 2nd 2021 you will get:

• 2 Live streamed classes (30 min.) a day (13:00 and 20:30) from Monday to Friday
• Exclusive pre recorded (30min.+15 min.stretch) Video classes on Saturdays and Sundays
• Short morning stretch routines (10-20 min each) in your email box all 21 days
• Access to the full Bodyvita video library for the duration of the Challenge.

Week 1 – 12th to 16th of April: Shoulder freedom and arm strength with Devon Ress.

1.This week focuses on finding mobility in the shoulder and upper back region, building upper body strength and improving overall posture. Devon will also pay extra attention to breathing in order to help decrease stress and enhance the immune system.

Week 2 – 19th to 23rd of April: Sculpting strong legs and glutes with Tatjana Plotnikova.

2.This week focuses on improving both the endurance and strength as well as the mobility of your lower body. Whether your goal is to walk 18 holes, run a marathon or simply walk effortlessly in your daily life, this week will help you achieve it.

Week 3 – 26th to 30th of April: Diving deeper into the core with Marina Bilterijst.

3.The week will put the core in the spotlight. Marina will help you build stronger abdominals and a more mobile yet stable spinal column. Throughout this week you will learn to do a proper “teaser” and gain insight into how to prevent or overcome back pain.

The challenge is divided into 3 levels:

• Beginner
• Intermediate to advanced
• Advanced/Athlete
• All classes offer exercise options suitable for all levels.

There is no need to invest in extra equipment – you may use things you can already find at home:

• Mat (or blanket)
• Towel (or dynaband )
• Pillow ( or pilates ball )
• Book ( or yoga block )
• Water Bottles 0,5 – 1 l (or dumbbells1-3 kg )