DAY 1
Welcome to the demo version of our Control Free course which will allow you to improve your health by working on your habits.
The first and the most important part of our Control Free program - our training system. Let us introduce your new best friends: Care, Movement, Strength
These are three training blocks for you. You will get one separate video for each one.
All three of them are:
One set of the three videos - Care, Movement, Strength - is provided every two days. Here is the plan for this week. You can see that you will be getting new videos in the first three days. You may spread the workouts throughout the week. If you plan to do a set of three videos every two days, you will have enough time to do them all.
These are three training blocks for you. You will get one separate video for each one.
All three of them are:
- really short,
- really important
- and, believe it or not, really enjoyable!
One set of the three videos - Care, Movement, Strength - is provided every two days. Here is the plan for this week. You can see that you will be getting new videos in the first three days. You may spread the workouts throughout the week. If you plan to do a set of three videos every two days, you will have enough time to do them all.
Care
In this care set you will work on your posture, hip joints mobility, you will stretch and release the tension from your spine.
Movement
This short cardio workout will help you warm up your hips, will engage your legs, arms and abs as well as help you open up your chest to improve your posture.
Strength
This strength set aims to help you strengthen your legs, add more flexibility to your joints, release your back muscles, work on your hips, glutes and abs.
Training System in details
The first video is the Care block. You really don’t need anything to do this Care set - not even trainers, you can do it right now even in your pajamas!!
Every Care set is different. Throughout several weeks these will help you improve your posture, work out your joints, add mobility, flexibility and a sense of well-being. This will improve your breathing pattern and your gait.
Every Care set is different. Throughout several weeks these will help you improve your posture, work out your joints, add mobility, flexibility and a sense of well-being. This will improve your breathing pattern and your gait.
The second component is Movement. It's cardio that works in a special way. There won’t be any jumping, as that may cause traumas if you are new in sport or haven’t been exercising for a while. We will give you simple Cardio exercises with long intervals which will help you reach your step goals. They will help you to not only exercise your heart and cardio-vascular system but also strengthen your core muscles and arms.
Even if you lead a sedentary lifestyle and don’t get to walk every day, these simple exercises will help you get stronger. Just as with the Care videos, you will get a new Movement training video every 2 days and throughout several weeks you get a very varied training load. The training sets are quite short and you can repeat them.
Even if you lead a sedentary lifestyle and don’t get to walk every day, these simple exercises will help you get stronger. Just as with the Care videos, you will get a new Movement training video every 2 days and throughout several weeks you get a very varied training load. The training sets are quite short and you can repeat them.
The third training set is Strength.
Strength training is very important for your health. In our Strength sets we use very gentle exercises that are easy and safe to do. And again, every session is different from the others. Here, we work on the buttocks, legs, abs, arms, and back - your body reconstructs, gets stronger and healthier and you can feel the difference after only a few training sets. The training sets are not longer than 30 minutes.
Remember, if you have already done the first two components, you can always come back to the third one tomorrow and have two days for each set of three. However we will provide you with the new videos in the first three days just in case you can't wait to do more. Just do the next set when you are ready.
With more than 10 years of experience we know that doing long workouts with many intervals is hard, therefore we give you short training sets, but they are effective. They will help you to stay active and get stronger.
Look at the infographic on recommendations for physical activity
Strength training is very important for your health. In our Strength sets we use very gentle exercises that are easy and safe to do. And again, every session is different from the others. Here, we work on the buttocks, legs, abs, arms, and back - your body reconstructs, gets stronger and healthier and you can feel the difference after only a few training sets. The training sets are not longer than 30 minutes.
Remember, if you have already done the first two components, you can always come back to the third one tomorrow and have two days for each set of three. However we will provide you with the new videos in the first three days just in case you can't wait to do more. Just do the next set when you are ready.
With more than 10 years of experience we know that doing long workouts with many intervals is hard, therefore we give you short training sets, but they are effective. They will help you to stay active and get stronger.
Look at the infographic on recommendations for physical activity
You can see that the training system we offer in our course covers the two middle sectors. We give you exercises for all major muscle groups, as well as stretching exercises in Care and Strength blocks and enough aerobic activity in our Movement blocks.
All that's left to do by yourself - try to seat less and move more during your day.
All that's left to do by yourself - try to seat less and move more during your day.
!! The best you can do is try to get up and move every hour: you could repeat the Care exercises, walk a bit or do any activities.
Come back tomorrow and press Day 2 Link. You'll learn about nutrition and get new workouts
