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Movement Plan

8-WEEK PROGRAM

28-Week Program: movement Plan

. . . contents. . .

Let’s get moving! 3

Our IQS exercise Expert 4

The Exercise Bank 5

1. Lunges 5

2. Squats 5

3. Push-ups 6

4. Plank 7

5. Crunches 7

6. Mountain Climbers 8

7. Burpees 8

8. Inchworms 9

9. Dips 10

10. Supermans 10

The Workouts 11

Mindful Movements 19

My Weekly Planner 21


On the 8-Week Program, we recommend that you exercise daily. But first, there are a few things you should know.

1. As you quit sugar, you detox. And when you detox, your body releases toxins. You need to keep moving to help rid your body of these toxins. And help alleviate the nasty detox symptoms.

2. This Movement Plan is not about long workouts, gym sessions and bootcamps. It’s more of a gentle, mindful, daily commitment to movement – we aim for 20 minutes. Of course, if you commit to 20 minutes and it feels good, you can always choose to go longer.

3. We’ve developed the plan to help you keep moving over the next 8 weeks. But feel free to adjust it as needed. There are no strict rules on the 8-Week Program. It’s about getting in touch with yourself and discovering your healthiest you.

The “Less-Is-More” exercise plan.• Don’t focus on weight loss. It’s demotivating and can take months to see a result. Instead,

focus on the other benefits of getting outside and moving – a clear head, fresh skin, agility and a dose of vitamin D – as your motivator each day.

• Make it part of your routine. Have a set time for exercise every day. We love exercising in the morning. You get it done first thing and there’s no risk of being too tired later.

• Commit to 20 minutes. Once you get started, you can build up to 30 minutes or longer. But begin by setting small and achievable time goals.

• Move every day. Something weird happens when you say you’ll exercise three days a week… you spend every morning deliberating whether today is one of those days, instead of just doing it.

• Exercise as close to home as possible. Don’t waste time driving your bike to a park when you can ride straight from the front door. The more time it takes to get moving, the easier it is to find excuses.

• Keep equipment to a minimum. And in one spot in the house, ready to go. Have a drink bottle, gym towel and single front door key on standby. Looking for your gym kit will slow the momentum and will leave you with another excuse not to get it done.

• Buy a pedometer or download a walking app. Counting your steps – and aiming for 10,000 a day – will spark your competitive spirit… with yourself! Try and steadily increase your number of steps throughout the eight weeks until you reach a daily average of more than 10,000 steps.

Remember that the main focus of our 8-Week Program is to quit sugar. Though we encourage you to incorporate some movement into your everyday routine, don’t get caught up on changing every aspect of your life.

. . . Let’s get moving!. . .

and the IQS Team


We knocked noggins with fitness and food coach Diana Tencic to pull together this Movement Plan. Diana is the co-founder of Body Be Well in Melbourne. She’s has more than 17 years experience in all aspects of the fitness industry, from personal and group training to club owner and spin instructor.

. . . Our IQS exercise Expert. . .

“ For me, exercise is a non-negotiable. During the 8-Week Program it’s important to maintain some form of physical activity to assist the detox process. This doesn’t mean your exercise regime must be high impact or heavy lifting, however, we do need to think about moving our bodies daily.”

Diana says:

@bodybewell

http://www.bodybewell.com.au

https://www.instagram.com/bodybewell/%3Fhl%3Dit


We love the kind of exercises you can do anywhere, anytime, without having to haul around weights or negotiate cumbersome workout machines. Basically we’re all about using what you have access to… for free!

This Exercise Bank is designed to help you build your own workouts and easily modify our suggested workouts. All of these exercises can be completed indoors, even if you have very little room. If it’s raining, clear the lounge room floor and get moving. If you are travelling, the hotel room can be transformed into a temporary gym!

. . . The Exercise Bank. . .

BEginnEr.

• static lunges: Step forward with one foot. Lower your back knee almost to the floor at 90 degrees, making sure your front knee doesn’t go over your front foot. Push back up from your front foot to the top of the movement.

tip• Focus on standing upright with feet

shoulder-width apart, keeping your back straight.

• Ensure your front leg knee does not move forward over the toes.

1. lungeslunge

crunches push-ups advanced push-ups beginner inchworms

burpees

dips

squat V sit ups Plank advanced Plank beginner

intErMEDiatE.

• Forward lunge: Step forward and lunge, on the way back up bring the front foot back to the other foot. Alternate each leg.

• step back lunge: Step backward with one leg and lunge.

aDvanCED.

• switch lunge: Add a jump from the bottom of the movement and switch legs in mid-air, landing softly with your knees bent.

BEginnEr.

• static squat: Bend your knees and sit back like you’re sitting into a chair. Keep your torso tall (arms out in front will help this) and weight in your heels. Press weight into your heels to bring yourself back to the start.

tip• Make sure your knees do not move forward over your toes.

2. squats

lunge


burpees

dips


intErMEDiatE.

• sumo squat: To target the inner thigh, take a wider stance with toes pointed out to 45 degrees.

aDvanCED.

• Jump squat: Add a jump to any of the above movements, making sure you land softly each time before moving straight into another squat.


BEginnEr.

• Modified push-ups: Stay on your knees, heels together (don’t cross the legs), lock hips forward.

intErMEDiatE.

• negative push-ups: Lower yourself to floor in an advanced push-up position. Drop to your knees at the bottom and then push back to the top while on your knees. At the top of the movement lift knees off the ground again and repeat.

aDvanCED.

• Decline push-ups: Ramp it up by elevating your feet on a low wall or bench seat.

tip1. Keep your palms

directly under your shoulders. Lock your body into a tight plank, toes on the ground, heels together.

2. Maintain a straight back while lowering yourself down until your chest is a few inches off the ground.

3. Press weight into your heels and bring yourself back to the start by pushing up from your palms.

beginner advanced

3. push-ups

lunge


burpees

dips

squat V sit ups Plank advanced Plank beginnerlunge


burpees

dips



burpees

dips


lunge


burpees

dips



BEginnEr.

• Modified crunches: Keep your feet off the ground at 90 degrees on a bench. Try to touch your knees with your elbows at the top of the crunch.

tip1. Lie on your back with legs bent and feet flat on the floor,

hip-width apart.

2. Place your thumbs behind your ears (don’t interlace your fingers), with elbows out.

3. Curl upward (ribs to your thighs) until your shoulders come off the ground. Make sure you’re not pulling on your neck.

4. Curl back down until your shoulders hit the ground.

5. crunches

BEginnEr.

• Drop to your knees.

intErMEDiatE.

• Alternate between beginner and advanced plank, trying to increase the time spent in the advanced position.

aDvanCED.

• Plank while on your toes, maintaining a straight line from heels to head.

tip1. Keep elbows directly

under shoulders with forearms resting on the ground, butt lowered, hips locked and heels together.

2. Suck your belly-button into your spine and hold for as long as you can (time yourself and build up).

4. plank

lunge


burpees

dips



burpees

dips

squat V sit ups Plank advanced Plank beginnerbeginner advanced

lunge


burpees

dips


intErMEDiatE.

• Full crunch: Complete the crunch with the full range of motion.

aDvanCED.

• sit-ups: Similar to crunches but with your hands on your thighs. On the way up, wrists go over knees and stay on the thighs all the way down.


BEginnErs.

• Complete the action slow and controlled.

intErMEDiatE.

• Increase the pace.

aDvanCED.

• Bring the knees to chest with a little jump. Both feet leave the ground during the switch.

tip1. Start in a push-up position.

2. Bring your right knee up to your chest without changing the posture of your back (keep your butt down!).

3. Return to the start and repeat with your left leg.

6. Mountain Climbers

Superman Mountain climbers Downward-facing dog Standing forward fold

Revolved lunge pose Reclined twist

tip1. Stand with your feet shoulder-width apart.

2. Squat straight down and place your hands on the floor in front of you.

3. Kick your feet back so that you’re in a strong push-up position.

4. Kick the knees back to their original position and jump up with hands above head.

7. burpees

BEginnEr.

• Complete the action slow and controlled. Omit the jump at the end and just stand up.

lunge


burpees

dips


intErMEDiatE:

• Complete the action at a faster pace and add the jump in.

aDvanCED.

• Add a push-up at the bottom of the movement before you jump up.


tip1. Stand with your feet shoulder-width apart.

2. Drop palms to the floor and walk your hands out into a push-up position.

3. Walk your hands back towards your feet, keeping the legs and arms straight, until you get to your toes.

4. Stand up and pause for 5 seconds. Repeat the movement.

8. Inchworms

BEginnEr.

• Complete the inchworm action out and back with feet static.

intErMEDiatE.

• Complete the beginner inchworm action although do not stand up between each inchworm. Instead, walk your hands out into a push-up position and repeat.

aDvanCED.

• Complete the Intermediate Inchworm although hold for 10 seconds each time you are outstretched in the push-up position. Repeat.

lunge


burpees

dips



BEginnEr.

• Bend the legs to 90 degrees. The closer your feet are to the bench, the easier the exercise.

intErMEDiatE:

• Lift one leg off the ground through the movement.

aDvanCED.

• Lift both legs up onto another similar-height wall or bench.

tip1. Find a bench or small

wall and place your hands shoulder-width apart, fingers facing towards feet.

2. Slide your butt off the bench and extend legs in front of you. Keep your back close to the bench and a bend in your elbow.

3. Keeping your elbows close to the body, slowly bend your elbows back until they’re approximately 90 degrees and your butt is close to the ground.

4. Press palms into the bench and push back up to the top of the movement.

tip• Lay on the ground with arms

reached out in front.

• Lift both arms and legs off the ground, up into the air as though someone is pulling them directly upwards with a string.

9. dips

10. supermans

lunge


burpees

dips



burpees

dips






BEginnEr.

• Lift one arm then one leg off the ground, alternating between all four limbs.

intErMEDiatE.

• Lift both arms off the ground then lower back. Then lift both legs off the ground and repeat.

aDvanCED.

• Complete the full superman exercise, holding for three seconds when both arms and legs are lifted off the ground.


How a typical week works.We suggest mixing up your week and trying a few different exercise options to keep it fun and different every time. Try allocating your weekly exercise sessions like this:

• gentle cardio (2–3 days): Go for a swim, jog, bike ride or hike! Cardio is about getting your heart beating a little faster and working up a light sweat.

• strength (2–3 days): Choose one of our workouts and adapt depending on your ability level. You may also want to check out our Exercise Bank and build your own workout.

• Mindfulness (1–2 days): Slow down and take time to focus on relaxing and getting in touch with your body. Try a combination of our Mindful Movements. You can also try stretching or meditating.

not sure how to do a particular movement? Check The Exercise Bank for a full description (and easier options!).

. . . The Workouts. . .

EasiEr option: Check out the Exercise Bank for an easier version of this move.

raMp it up: Feeling good? Go a little harder with these modifications.

Dial it Down: Want to take it easy? Try these gentler workouts.

“ Exercise increases blood circulation, which carries oxygen and important nutrients to your organs and muscles. This helps the detox process and also makes you feel more awake and alert.”

Diana says:


warM up: Start with a 5 or 10-minute walk or light jog.

worKout: Complete the following circuit three times.

Cool Down: Finish with another 10-minute walk or light jog.

Dialed-Back Workout

lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


x10 x10

x10

Squats

Push-Ups

Crunches

raMp it up: Add two more exercises from The Exercise Bank.

Dial it Down: Complete two rounds of the workout.



worKout: Repeat the following circuit twice.

“Hot 100” Strength Circuit

raMp it up: Add in a short run before and after you repeat the second round of the circuit.

Dial it Down: Do one round of the circuit or decrease the number of reps to 8.

x10

x10 x10

x10 x10lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


FinishEr: Hold a plank position for 15 seconds. If this is too easy increase the length of time until you are pushing yourself.

lunge


burpees

dips


lunge


burpees

dips


Squats

Lunges Dips

Push-ups

Crunchesx15secondsPlank



worKout: Repeat the following circuit twice.

“The Great 8” Workout

raMp it up: Add in a short run before and after you repeat the second round of the circuit.

Dial it Down: Remove the burpees and mountain climbers from the workout and do 6 reps of each exercise.

x8

x8

x8

x8 x8

x8 x8 x8



lunge


burpees

dips




lunge


burpees

dips


Lunges

Burpees

Mountain Climbers

Crunches

Dips

Squats

Push-Ups

Supermans

lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips



lunge

crunchespush-ups advancedpush-ups beginnerinchworms

burpees

dips

squatV sit upsPlank advancedPlank beginner warM up: Start with a 5 or 10-minute walk or light jog.

worKout: Tabata is 20 seconds of work and 10 seconds of rest for eight sets (4 minutes work). For this workout we are getting you to do four rounds, with two different exercises in each round.

sEt onE: sEt thrEE:

sEt two:

sEt Four:

“Turn It Up Tabata” Workout

raMp it up: Finish with a running tabata workout where you run for 20 seconds and rest for 10 seconds, 8 times.

Dial it Down: Mix up the exercises we have paired up so that you are working out different body parts for extra rest.

20 seconds on, 10 seconds rest

x4intervals

x4intervals

x4intervals

x4intervals

x4intervals

x4intervals

x4intervals

Crunches

Lunges

Dips

Squats

Push-ups

Plank

lunge


burpees

dips


Inchworms

x4intervals

lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips




lunge


burpees

dips


lunge


burpees

dips


Supermans



worKout: Do as many rounds of the following circuit in 10 minutes as you can. On your second round try and get further in the circuit.

“Top 10” Workout

raMp it up: Increase the time to 12 minutes per set.

Dial it Down: Decrease the reps to 5 of each exercise and go for 8 minutes instead.

x10

x10

x10

x10

x10

x10 x10

x10

x10

Lunges

Mountain Climbers

Crunches

Supermans

Push-Ups

Inchworms



lunge


burpees

dips




lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


x30secondsPlank

lunge


burpees

dips


Squats Dips Burpees



worKout: We’re going to do three rounds of this circuit. Try and do each circuit as fast as you can with a 2-minute break between each round.

• Round 1: 21 reps of each exercise.



“Super Seven” Workout

raMp it up: Add more exercises from The Exercise Bank.

Dial it Down: Cut out mountain climbers from the circuit.

SquatsDips Push-ups

SupermansMountain Climbers



lunge


burpees

dips




lunge


burpees

dips


lunge


burpees

dips




worKout: Choose 4 exercises from The Exercise Bank, starting at 10 reps of each. Every round drop 1 rep until you have no more rounds to go. Here’s an example:

“The Final Countdown” Workout

raMp it up: Add more exercises from The Exercise Bank.

Dial it Down: Choose gentler exercises and go down by 2 reps each round.

x10 x10

x10x10

In the next round you will do 9 reps of each and so on...

Squats Crunches

BurpeesPush-ups

“ I really enjoy this workout. It’s a quick circuit to perform and it really gets the heart pumping! It also tests your stamina, endurance and strength. Good luck!”

Diana says:

lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips


lunge


burpees

dips



Detoxing can put a bit of a toll on your lymphatic system. So we asked holistic nutritionist and yoga teacher, Raj Barker for the best yoga poses to help with digestion and detoxing.

We recommend you do these if you’re a little lethargic, blocked up or you’re just not quite feeling it. Take it slow, focus on each movement and remember to breathe.

@rajbarker

what DoEs it Do?

• Calms the nervous system and clears your head.

how Do i Do it?

• Come into your best upside down “V” position and focus your awareness on the palms of your hands.

• Soften your shoulders and lengthen out your spine.

• If your hamstrings are tight, simply soften your knees.

what DoEs it Do?

• Reduces feelings of anxiety and stress.

• Alleviates tension across the shoulders and neck, leaving you more focused, relaxed and refreshed.

how Do i Do it?

• Position feet hip-distance apart, soften your knees slightly and hinge your chest forward from your hips. Allow your upper body to drape forward over your thighs.

• To release, bend the knees even deeper and slowly roll upwards, with your head last to rise.

. . . Mindful Movements. . .

Downward-facing dog

Standing forward fold





http://www.rajbarker.com

https://www.instagram.com/rajbarker/


what DoEs it Do?

• The subtle compression through the belly stimulates your abdominal organs to improve digestion.

how Do i Do it?

• Do a standing forward fold then place your hand to the floor. Step your left leg back behind you, feet hip-width apart.

• Plant your left hand on the floor beneath your left shoulder.

• Peel your right arm up towards the ceiling, rolling open through your right side and chest.

• Go back to the centre before twisting to the opposite side.

what DoEs it Do?

• This reclined twist position allows you to stretch and squeeze all the stuff in your torso – your organs, muscles, nerves and glands.

Revolved lunge pose

Reclined twist





how Do i Do it?

• Lying on your back, hug your left knee to your chest with your right hand.

• Reach your left arm out at shoulder height and look at your left hand.

• Pull the left knee all the way across your body and off to the right, finding what feels comfortable through your neck.

• Try holding this position as long as you can, deepening the stretch with each breath, before finding centre and then stretching out the opposite side.


Need a little extra motivation to stick to your Movement Plan? Track your progress as you go! Every time you get moving, pop a tick in the corresponding exercise box. That way, you’ll be able to see what you achieved at the and of each week and hold yourself accountable.

. . . My Weekly Planner. . .

week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness


Cardio

Strength

Mindfulness

Are you ready to share your story with the IQS Community?

Email [email protected] and let us know about the benefits you experienced on the 8-Week Program.

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8-week program - latest posts - i quit sugar€¦ · on the 8-week program, we recommend that you...

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