Home Workout | Fitness | Posture: The 21 Day Transformation | Kevin Kockot | Skillshare

Home Workout | Fitness | Posture: The 21 Day Transformation

Kevin Kockot, Health is the highest good!

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54 Lessons (1h 2m)
    • 1. WELCOME TO THE 21 DAYS PROGRAM! :)

      1:31
    • 2. WHO AM I?

      0:32
    • 3. WHAT ARE THE GOALS OF THIS COURSE?

      0:39
    • 4. WHY SHOULD I DO THE EXERCISES PRESENTED IN THIS COURSE?

      1:10
    • 5. HOW IS THE 21 CHALLENGE EXECUTED

      1:08
    • 6. WHO CAN DO THESE EXERCISES?

      0:58
    • 7. THE PLAN FOR THE 21 DAY TRANSFORMATION

      2:52
    • 8. WHY DOES IT MAKE SENSE TO PARTICIPATE IN THIS COURSE?

      0:22
    • 9. STATISTIKS ON BACK PAIN

      6:12
    • 10. EXPLANATION 1 JUMPING JACK

      1:15
    • 11. EXPLANATION 2 PLANCK

      1:22
    • 12. EXPLANATION 3 SIDE SUPPORT

      0:50
    • 13. EXPLANATION 4 LEG RAISES

      1:55
    • 14. EXPLANATION 5 STRETCHING

      1:35
    • 15. EXPLANATION 6 SUPERMAN

      1:28
    • 16. EXPLANATION 7 LEG LOWERING

      1:19
    • 17. EXPLANATION 8 CRUNCHES

      0:56
    • 18. EXPLANATION 9 CAT HUMP AND HORSEBACK

      0:52
    • 19. EXPLANATION 10 SIDE STRETCH

      1:05
    • 20. CONGRATULATIONS!!

      1:26
    • 21. MISTAKES DURING THESE EXERCISES

      0:49
    • 22. WHEN SHOULD I DO THIS TRAINING

      0:37
    • 23. YOU ARE SCEPTICAL WHEATHER THIS COURSE IS THE RIGHT ONE FOR YOU

      0:13
    • 24. WEEK 1 | EXERCISE 1 | 30 SECONDS

      0:37
    • 25. WEEK 1 | EXERCISE 2 | 30 SECONDS

      0:42
    • 26. WEEK 1 | EXERCISE 3 | 30 SECONDS

      0:53
    • 27. WEEK 1 | EXERCISE 4 | 30 SECONDS

      0:53
    • 28. WEEK 1 | EXERCISE 5 | 30 SECONDS

      0:43
    • 29. WEEK 1 | EXERCISE 6 | 30 SECONDS

      0:40
    • 30. WEEK 1 | EXERCISE 7 | 30 SECONDS

      0:40
    • 31. WEEK 1 | EXERCISE 8 | 30 SECONDS

      0:44
    • 32. WEEK 1 | EXERCISE 9 | 30 SECONDS

      0:47
    • 33. WEEK 1 | EXERCISE 10 | 30 SECONDS

      0:43
    • 34. WEEK 2 | EXERCISE 1 | 45 SECONDS

      0:53
    • 35. WEEK 2 | EXERCISE 2 | 45 SECONDS

      0:58
    • 36. WEEK 2 | EXERCISE 3 | 45 SECONDS

      1:06
    • 37. WEEK 2 | EXERCISE 4 | 45 SECONDS

      1:04
    • 38. WEEK 2 | EXERCISE 5 | 45 SECONDS

      0:57
    • 39. WEEK 2 | EXERCISE 6 | 45 SECONDS

      0:58
    • 40. WEEK 2 | EXERCISE 7 | 45 SECONDS

      0:53
    • 41. WEEK 2 | EXERCISE 8 | 45 SECONDS

      0:58
    • 42. WEEK 2 | EXERCISE 9 | 45 SECONDS

      1:01
    • 43. WEEK 2 | EXERCISE 10 | 45 SECONDS

      0:58
    • 44. WEEK 3 | EXERCISE 1 | 60 SECONDS

      1:07
    • 45. WEEK 3 | EXERCISE 2 | 60 SECONDS

      1:17
    • 46. WEEK 3 | EXERCISE 3 | 60 SECONDS

      1:27
    • 47. WEEK 3 | EXERCISE 4 | 60 SECONDS

      1:22
    • 48. WEEK 3 | EXERCISE 5 | 60 SECONDS

      1:12
    • 49. WEEK 3 | EXERCISE 6 | 60 SECONDS

      1:13
    • 50. WEEK 3 | EXERCISE 7 | 60 SECONDS

      1:16
    • 51. WEEK 3 | EXERCISE 8 | 60 SECONDS

      1:12
    • 52. WEEK 3 | EXERCISE 9 | 60 SECONDS

      1:23
    • 53. WEEK 3 | EXERCISE 10 | 60 SECONDS

      1:17
    • 54. CONGRATULATIONS

      1:26

About This Class

Hello and welcome to my new course of workout at home: HOME WORKOUT | FITNESS | POSTURE: THE 21 DAY TRANSFORMATION 

  • How to exercise at home to stay fit, prevent backpain, build muscles and support your posture within just 21 Days.

  • I am pleased to welcome you to this program! :)

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You want a better body posture, want to build muscle, want to prevent back pain, increase your fitness and make a longer-term contribution to your health - and all this with a workout at home?

>>> I am optimistic that this program can help you! :)

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  • Learn how to build a back exercises routine using selected exercises and double your performance in specific exercises in as little as three weeks.

  • In this course I will provide you with easy-to-use, non-device exercises to help you improve your back health and make you feel well, healthy and fit in the long term.

  • In particular, the featured ten exercises, which only take 5-10 minutes daily to help you build a new back exercises habit in 21 days!

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If you carry out the program presented here, this will help you:

  1. Make your personal fitness a new normality with the help of back exercises without equipment.

  2. Feeling good and improving your well-being (back health, fitness and performance)

  3. Train your will and integrate a new habit into your life.

  4. To find a balance to stressful situations at work, especially working at a desc.

  5. To contribute in the long term to a healthy and upright posture and improved core musculature.

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Would you like to take the advantage of this program?

  • Then sign up for the course! - As cheap as on Udemy you will not find this kind of course anywhere else!

  • Best of all, you have a 30-day money back guarantee!

  • So you have nothing to lose! :)

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Are you skeptical if the program can work for you?

  • No problem: Just get to know the procedure and execution of the exercise with the help of the first day of the 21-days!

  • I will provide this free of charge so that you can see for yourself if the program works for you! :)

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Who speaks to you?

  • I'm Kevin Kockot (Master of Arts in Prevention and Health Promotion). I am self-employed in health promotion (company, municipal and individual). So I have already accompanied over 1000 people in exercise and relaxation seminars in recent years.

  • My motivation and goal: I support people in a healthy and self-determined life!

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Do you have questions about the practical program or the implementation?

  • No problem! Just contact me at Udemy! I am happy to answer you! :)

  • Many Thanks!

  • Best regards, Kevin

Transcripts

1. WELCOME TO THE 21 DAYS PROGRAM! :): Hey, how you One of the many people that find it hard to make some time for exercise, I want off the many that recognized the clear signals off your body like back pain. I also one of the many who know that it makes sense to support your individual health with certain exercises. But you have a hard time finding these exercises and staying motivated during training. If that's the case, then this course is just for you. I show you how you can integrate workouts for every day with only 5 to 10 minutes procession. In this course, I'll show you certain exercises there well selected and support your muscles, your health and your well being. Overall, this workout is based on a principle off efficiency. So I make it easy for you to implement these exercises into your everyday routine for the next 21 days. Furthermore, have several bonuses for you. One of them is my book called Workout Journal for 100 days that will help you to stay on track after 21 dates. You can also find it on Amazon, but I'll give it to you for free. Why? Because I want you to be successful and to implement a new routine 2. WHO AM I?: my name is Kevin. Cock out and a massive Ours and prevention health promotion. My goal is to support people to live a healthy and self determined life. This is also my goal for this cars. If you have any questions before, during or after the course, Just message me. I'm happy to answer you. And the best thing is there's a 30 days money back guarantee. So you have nothing to lose. See you in the course. 3. WHAT ARE THE GOALS OF THIS COURSE?: So what are the goals off this course? This course has five main objectives. The 1st 1 is supporting your back muscles with specific exercises for optimal posture. The second to help you stay fit and flexible overall, to prevent diseases the third double your performance and soda and exercises the fourth build up continuity to create a healthy habit on a long term, the Fifth Exchange and Motivation and Forum off this course to stay on track. 4. WHY SHOULD I DO THE EXERCISES PRESENTED IN THIS COURSE?: So why should I do the exercises presented in this cars? Because the exercises are present, you are targeting the back muscles, and the bank is always as strong as some muscles that support the back. So there's a common phenomenon in our time, and this is aleck off availability off time. So if you practice these exercise, you're developing a new routine into a lot, so you don't have to think about exercises anymore or invest a lot of time to see good results. Just used the exercises presented here to create a new habit. A new routine that supports your health and your well being on the long term just entered a course. If you want to transform yourself, your muscles and your well being within the next 21 days, you'll see that you might feel fitter, healthier, stronger after this cars, so just try it out now 5. HOW IS THE 21 CHALLENGE EXECUTED: So how was the 21 day challenge executed so practically you execute every single off these 10 exercises, Like described in the lectures between each of these videos, I'll give you a little breaks where you can breathe and take a little rest. You'll recognize a pro GREss between each week off the challenge. Week by week, you'll increase your performance. Also, that means that you can experience moments off success every day with the help off these exercises. The main ideas that you stop with little steps and then double your performance within the next three weeks. For example, in the beginning, you start doing crunches for 30 seconds, and then in the third week in the end he'll do it for 60 seconds straight. So take a look at your performance and their transformation, and you'll see the difference after three weeks. 6. WHO CAN DO THESE EXERCISES?: so who can do these exercises? These exercises are easy to excess for everybody interest, so there's especially suitable for beginners. If you already have worked our routine, it might demand a bit too little for you, depending on your fitness level. The rule of thumb here is that these exercises presented in this course are suitable for everybody. That has little to no experience working out. So you're welcome to trail the first day off the 21 days for yourself and then decide if you want to continue. So people experiencing pain, especially back pain, should actually ask petitioner or a physician before they started course, because this is important to clarify whether you can actually do these exercises, risk free and be healthy in the long term. 7. THE PLAN FOR THE 21 DAY TRANSFORMATION: Hey there. I just want to show you an overview off the exercises and the plan we're going to use in the upcoming through weeks. And I hope this is gonna help you to get an overview off the plan we use for this transformation. So we start in the first weekend, the first exercises to jumping jacks that we're going to do for 30 seconds and then also the first week, the playing. So this is what we're going to do for 30 seconds as well. Then we can move forward. Each of these exercise are explained in another section, and this is what we're going to do each day. But in the first week, just for 30 seconds. So playing for 30 seconds side support for 30 seconds, pelvic lived for 30 seconds and so on. So we have a total time off around five minutes of training with pauses included. It's around six minutes and 30 seconds. So this is what you have to plan for the first week. The 1st 7 days in the second week, we're gonna increase the amount of time for jumping jacks for 45 seconds for playing for 45 seconds as well. And so on. All off the 10 exercises you're gonna do for 45 seconds. So that means we have a total time off. Seven minutes and 30 seconds, with pauses included. It's around nine minutes and 30 seconds. So this is what you gonna plan for the next seven days in the week to? So this is the total plan in the third week. The last week you're gonna do jumping jacks for 60 seconds, then the playing for 60 seconds as well. The site support for 60 seconds. All off the 10 exercises you're gonna do for 60 seconds. So that means we have a total time off exercises off 10 minutes for the last week. The third week, with pauses included. It's around 11 minutes and 30 seconds. So this is the plan for the next 21 days, The transformation. So you're going to see here that you started with 30 seconds, and then you double your duration. 40 exercises for each of the exercises to 60 seconds. So this is a double off duration. This is doubling off your performance, and this is your plan for the next 21 days. So, yeah, looking forward to do that together with you and Yeah. Happy to see you in the course. 8. WHY DOES IT MAKE SENSE TO PARTICIPATE IN THIS COURSE?: so why doesn't make sense to participate in this course? To put it in that shell. Yet the chance to increase your well being, to improve your fitness level and to support your back muscles for optimal posher without having to invest a lot of time. If you want to see that, just ended a chorus now. 9. STATISTIKS ON BACK PAIN: Heather. I just want to show you some back pain statistics that you might find interesting, because this is definitely related to our topic. Because if you actually take a look at the back pain statistics that might quite be shocking. At some point you will find out that a lot off these back pains and the suffered a ghost then can be prevented with some back muscle exercises and proper back muscles of role. So if you take care of these topics, you don't have to go there. You don't have to experience the back pain, and this is why I want to show it to you. So the link is in a description. And then let's take a look. 34 off the most surprising and alarming back pain statistics that air summarized here. So some key findings. Approximately 80% of Americans will experience back pain problems at some point in their lives. An estimated of 10% of the world's population suffers from lower back pain. The number of Americans experience in our back pain is on the rise. Back problems are more common an adult woman than then more than one and three adults say back pain and pecks their every day activities, including sleep. 29% of Americans believe, stresses that cause off their back pain, and 9% of acute lower back pain issues are results. Within six weeks, American spend at least 50 billion annually on treating back pain. This is quite an amount of money that also can be invested. Otherwise, if you actually take a look at the numbers itself, so some infographics so most Americans will experience back pain. So eight of 10 Americans here described and lower back pain on the rice. So 80 years and older over, you'll find a cane in the in the nineties, that was actually yeah, 28% approximately, and now it's 29%. And yet 65 years and older it was approximately 30% and now it's definitely over 30%. And so, yeah, the amount of people suffering back pain is actually on rise. So back problems more common in women than men. So this is also interesting. 30% of the woman actually experiencing back problems and just 26% of men. Maybe it is also because men have a hard time to admit today are actually having back problems. But yeah, this is just a guess for myself, because I also take a look at other studies that are quite relevant to the topic reporting pain that effects ability to do work. Over 30% of men acknowledged when and their condition effects were compared to just 20% of women. So this is really interesting. Hold back pain impacts everyday activities. So, yeah, especially the sleep exercise and daily tasks are related to years. It is really, really interesting to just see that. Yeah, well, the majority of American cases from a desk workers, so 54%. So more than half Americans who, experiencing low back pain, spend the majority off their time and their work day, especially sitting. So maybe also a hint to just compensate there with some body movement. And exercise is especially relevant in our topic. Frequency of back pain amongst pregnant woman. Not so interesting for us in this case where people initially seek help for the pain. Yeah, um, interesting to see dead, who they trust more and nine out of 10 patients never know the primary cause this is really , really interesting. So in the case is the primary cause is not actually really known, but somehow treated you as a cell earlier. 50 billion entirely. And the actual cost isn't actually not known by the majority of the people. So this is really, really interesting. So, um yeah, Maybe it's actually possible for you to do some exercises to compensate that pain or who prevented in a long term Pain sufferers rated treatments. So medications. Yeah. Over half of the people are taking medications. Sheer practically treatment and physical therapy. Also, half of them are just giving it a chance recovery and re occurrence off low back pain. So, yeah, of cases resulted in six weeks, 90%. This is really something that is promising for you. So once you experiencing back pain, it might not last that long. So it really interesting to see that. So the cost of back pain in America does this really really, really interesting. So yet 50 year on back pain treatment really interesting. Back pain has right of financial implications to patients of society in direct costs include not only wakes and predict activity, but also legal and insurance overheads and the impact on family so, Yeah, The estimated indirect annual costs is sen no sorry. $100 billion per year. So Yeah, crazy amount. Just actually realize the amount off suffered a ghost then. And did I mention off the problem? So I invite you to just be active to just take care of your health and do the exercises. I present you here so you don't have to experience this back pain described here. 10. EXPLANATION 1 JUMPING JACK: exercise one jumping jack The correct execution. The execution of the jumping jacks stars in a natural standing position you stand shoulder with and that your arm saying Lose to be able to perform the dynamic movement, you know, shift your weight to the tips off the toes and tends your body with the jump, you lift off the ground a little to jump into a small Strettle. At the same time, you move the outstretched arms over your head. When lending your arms are stretched straight up while your legs are spread wide. With a new jump, you will return to the starting position, keeping your body weight still on tiptoe training. Go essentially jumping. Jackson made up off arm and jump movements. Therefore, the following muscle groups are targeted primarily calf muscles, shoulder muscles, chest muscles and for the mall. You can see effects off supporting a personal endurance but executing jumping jacks over a longer period of time. So it has many positive effects on your carrier vascular system. 11. EXPLANATION 2 PLANCK: exercise number two. The plank. The car right execution. The classic version off the forearm Support also known us. Playing begins in a lying position on the Domine, with the upper body resting on the forearms, the elbow, our shoulder level. The forearms can be parallel to each other or pointed to the middle so that their hands touch each other. The feet only touched the ground with their toes. From this position, you put your body tension and bring the sagging abdominal hip area in line with your shoulders and legs. Training go to strengthen. The bag is always advisable to strengthen the opponent in this case, the abdominal muscles. Therefore, therefore, you will find various exercises that train other muscles in addition to the back to achieve a strengthened core. When planking, you train mainly the APS, the triceps, shoulder muscles, chest muscles and leg muscles playing for beginners. If you cannot hold up your playing exercise, then first bring your knees to the ground. Important. Tighten the abdominal muscles during the exercise. Why that will help you to not bend your back too much is especially important in this exercise 12. EXPLANATION 3 SIDE SUPPORT: exercise. Three. The side support the car. Right execution. First of all, the lateral forearm support starts with left or right body site lying on the ground. Thus, an outer edge off the foot aleck, the hip and a forearm touched the ground. Second, the forearm is facing away from the body. The other arm can be placed in the comfortable position on the hip. Third, from this position, your energize your body and bring it into line. The training goal. The lateral forums support. Trained to strengthen the lateral abdominal muscles. Site support for beginners. Here, too. You can reduce the strain by resting your knees sideways on floor. 13. EXPLANATION 4 LEG RAISES: exercising before the pelvic. Lived with leg raises. Pelvic lived with leg raises or bridge with leg raises. It's a complex exercise that does not just strange back the core rate execution. First of all, you lie in the bag and place your arms next to the body. Your legs are angle with the angle and your knee tending to be a little less than 90 degrees. Second, just by the power off your legs and your toes. You raise the pelvis until the tie. An upper body of former straight line third. With the arms, you can provide stability. Ideally, you do not need to use them at all. Fourth in this position, you will now extend one leg, so that extends the strange line off the upper body and talk. Fifth. You first lower the leg on the floor and then lower the pelvis, which you do not set off. Six. Lift the pelvis again and then stretched the other leg. The training goal while the backstretch shirt keeps your back in a straight position. The but and the leg extension also work in this complex exercise, the but allows the straight line off ties and upper body while the leg extension ER performs the stretching and 0.4 off the execution and holistic movement you trained director spiny glows leg extension, pelvic lift for beginners if necessary. You can, of course, skip the stretching off the legs and leave the focus on buttocks and lower back to increase the intensity. You can also put a weight, such as a loaded backpack on your left. 14. EXPLANATION 5 STRETCHING: exercise. Five crew dropped stand with diagonal and merging arms and legs. The corrupt stand can also be converted into a complex sequence of movements. The current execution, first of all standing position, is the co adopts. Stand where Europe supported on the hands and knees on the ground. Your back is straight. Second, not stretch one arm and the opposite leg straight so that the corresponding arm Tarso an opposite leg. Former straight line third. Then bring the elbow and the opposite need. Together under the body forth, you can now set arm and leg bag to move to the other arm and leg. Fifth. Alternatively, you can do some repetitions until you switch sides. Training. Goal the forelegs training primarily in the buttocks in the bag at the same time wherever your coordination is strained and numerous throwing muscles are used for civilization. This results in a training effect for direct of Spain. A glutes diverse car muscles coordination could not stand for beginners. If you initially have problems performing the full movement, you can begin with one element off the movement first, for example, Instead of bringing your arms legs together under the body, you can stretch him out diagonally, slowly gaining the sense off movement and gradually building up stability 15. EXPLANATION 6 SUPERMAN: exercise. Six. Superman. The Super Menace, an exercise whose name quickly becomes apparent when you executed the correct execution. First you lie on the stomach and thresh the arms forward. Second, with awareness of the power of his spine, lift your legs and upper body, including your arms off the floor at the same time. Third, you will be able to move only a few inches from the ground, but that's enough. Fourth, if only your lower abdomen and pelvis touch the floor. You will stay in this position for a few seconds. You look like Superman in flight now fifth. Finally lower the upper body and legs until they almost touched the ground and started lifting movement again. Training go. The focus off this exercise is the back Accenture and the but the bank extenders allow the upper body to move while to pictorials. Muscles lift elex. Since the range of motion off your upper body should usually be greater than your legs. There is a training effect in descending effectiveness for director spiny and glutes. Superman for beginners to train the bag. Accenture. In isolation, you can also leave your legs on the ground and lift only the upper body, You may need to hook up your feet and put a weight on your legs to avoid tilting forward. 16. EXPLANATION 7 LEG LOWERING: exercise number seven leg lowering in a sense of realistic training. Never only single muscles should be trained. It makes sense at least, to strengthen the direct opponent, which means that you should also perform exercises for the abdominal muscles and the hip fracture. In this case, the lowering of the Legace particularly suitable since the movement here is primarily carried out around the lower part off the spine, the current execution. Rely on your bag and raise a legs so that two right angles are formed with elex. Second. Now you lower your legs so far that you do not fall into the hollow bag. Third, as soon as his stomach can no longer hold the load, you lift Alexe again. Alternatively, you could know your legs one after another. Training go. The sense of training effect results for the hip flexor and abdominal muscles like Laurie. For beginners, an option for beginners is actually not necessary when leg lowering, since you only lower the legs as far as you can, keep your back straight without a hollow back. If you pay attention and raise your legs as soon as you're back, expanding the exercises just for everyone 17. EXPLANATION 8 CRUNCHES: exercised ate the crunches. The current execution selling position is a laying position with legs bend, about 90 degrees are placed on the floor. Second, the arms can be crossed on the chest or health behind the head. Third. From this resting position, you know Tenzing abdominal muscles and slightly straighten your shoulders and upper body. The movement can be described by Curly. That's just a small movement that ends when your shoulder blades are off contact with the ground. Fourth, when lowering the upper body, you should be careful not to put your shoulders back on the floor and maintain a constant tension in the abdominal. Training go at the crunches are carried out correctly. The following muscles are primarily trained upper abdominal muscles. Let's roll abdominal muscles, lower abdominal muscles. 18. EXPLANATION 9 CAT HUMP AND HORSEBACK: exercise. Nine. Get Hump and Horace Beck. The current execution starting position could erupt. Stand. The knees are on the floor. The arms are just at the level. Off the shoulders. Look to the ground. Second, put in your stomach. Put your head on your chest and pull you back. Adverts the cat home. Exhale while this position, then gently take the head back and press down the spine to the horrors back. Inhale in this position. Fourth, gentle movements and transitions were flowing. Breathing training go. If the can Tampa's carried out correctly. The following muscle or components are primarily trained. Mobilisation off the spine. Stretching and core muscles strengthen the core muscles. 19. EXPLANATION 10 SIDE STRETCH: exercise number 10 Decide. Twist the car. Right execution. First relaxed position. Take a look through the ceiling. Second, bend your legs or just your upper leg, and then put your knee with next exhalation gently to the ground and your head to the other side. The arms are all stretched at the bottom. Close your eyes and hold this tension for 6 to 10 breaths. Then switch aside what should be considered when performing this exercise. First of home. Take a look that your hip stays upright. On the other hand, it is very accurate and lining your two shoulders to stay down. Most important, never applied strong pressure on your knees from a hand to the floor. The training, goaless relaxation, stretching the back muscles and the inter vertebral disc are supplied with flute. 20. CONGRATULATIONS!!: Congratulations. You achieved 21 days. Challenge. Not everybody is getting year. You might feel a difference between now and 21 days ago, you might feel more confident, strong and healthy. What I want to emphasize is continuity is keep so there are no excuses. Why is that? Because everybody who understands the importance off exercises for long term health will find 10 minutes for these exercises in their everyday life. You choose to make your time and to execute the actual exercises presented here in the best center book. The one thing by Gary Caterham, Jape Epperson. They discussed the often cited 21 days rule for creating a new habit. According to the studies, they found this theory is wrong. On average, it takes around 66 days to implement a new habit and to create a new routine. So stay active to support the process. I attached my eBook. We're called Journal for 100 days. So did you can keep up tracking your progress for the next day's 21. MISTAKES DURING THESE EXERCISES: so one of the most common mistakes that he can find during these exercises. First of all, these exercises that presented here have little to no potential for mistakes about. It is possible that some people might do some its steaks, like executing the exercises with too much mo mentum, for example, the crunches so preventing that meaning do slow, steady repetitions that will contract your muscles and then release the tension again. So this will help you doing slow movements but concentrated focused on the muscles. 22. WHEN SHOULD I DO THIS TRAINING: So when should I do this training? I recommend you for the next three weeks to start your day worth these exercises. Why is dead? First of all because you have no excuses anymore. Debt. You're exhausted and without n G after a long work day. Also, you started a positively and you actually experience success. And you'll train yourself and your will for that new habit that would help you awesome. Other areas off life for sure. 23. YOU ARE SCEPTICAL WHEATHER THIS COURSE IS THE RIGHT ONE FOR YOU: you're skeptical whether this car is just a ride. One for you? No. Various. Just try out the first day of the 21 days for free and see whether this material works for you. 24. WEEK 1 | EXERCISE 1 | 30 SECONDS: 25. WEEK 1 | EXERCISE 2 | 30 SECONDS: 26. WEEK 1 | EXERCISE 3 | 30 SECONDS: 27. WEEK 1 | EXERCISE 4 | 30 SECONDS: 28. WEEK 1 | EXERCISE 5 | 30 SECONDS: 29. WEEK 1 | EXERCISE 6 | 30 SECONDS: 30. WEEK 1 | EXERCISE 7 | 30 SECONDS: 31. WEEK 1 | EXERCISE 8 | 30 SECONDS: 32. WEEK 1 | EXERCISE 9 | 30 SECONDS: 33. WEEK 1 | EXERCISE 10 | 30 SECONDS: 34. WEEK 2 | EXERCISE 1 | 45 SECONDS: 35. WEEK 2 | EXERCISE 2 | 45 SECONDS: 36. WEEK 2 | EXERCISE 3 | 45 SECONDS: 37. WEEK 2 | EXERCISE 4 | 45 SECONDS: 38. WEEK 2 | EXERCISE 5 | 45 SECONDS: 39. WEEK 2 | EXERCISE 6 | 45 SECONDS: 40. WEEK 2 | EXERCISE 7 | 45 SECONDS: 41. WEEK 2 | EXERCISE 8 | 45 SECONDS: 42. WEEK 2 | EXERCISE 9 | 45 SECONDS: 43. WEEK 2 | EXERCISE 10 | 45 SECONDS: 44. WEEK 3 | EXERCISE 1 | 60 SECONDS: 45. WEEK 3 | EXERCISE 2 | 60 SECONDS: 46. WEEK 3 | EXERCISE 3 | 60 SECONDS: 47. WEEK 3 | EXERCISE 4 | 60 SECONDS: 48. WEEK 3 | EXERCISE 5 | 60 SECONDS: 49. WEEK 3 | EXERCISE 6 | 60 SECONDS: 50. WEEK 3 | EXERCISE 7 | 60 SECONDS: 51. WEEK 3 | EXERCISE 8 | 60 SECONDS: 52. WEEK 3 | EXERCISE 9 | 60 SECONDS: 53. WEEK 3 | EXERCISE 10 | 60 SECONDS: 54. CONGRATULATIONS: Congratulations. You achieved 21 days. Challenge. Not everybody is getting year. You might feel a difference between now and 21 days ago, you might feel more confident, strong and healthy. What I want to emphasize is continuity is keep so there are no excuses. Why is that? Because everybody who understands the importance off exercises for long term health will find 10 minutes for these exercises in their everyday life. You choose to make your time and to execute the actual exercises presented here in the best center book. The one thing by Gary Caterham, Jape Epperson. They discussed the often cited 21 days rule for creating a new habit. According to the studies, they found this theory is wrong. On average, it takes around 66 days to implement a new habit and to create a new routine. So stay active to support the process. I attached my eBook. We're called Journal for 100 days. So did you can keep up tracking your progress for the next day's