Zoomed-Out Gift

zoomed out get your body back


Welcome to the 5-day roadmap to taking micro-actions and making macro changes in getting your body back

If you have not done so yet, join our Facebook community support page: https://www.facebook.com/groups/astrongeryou

When you are done with the activity, post a picture, video, or comment with the hashtag #Day1 (or whichever day you have completed) and #done

Complete each assignment in order and have fun.

If you have any questions, feel free to use the Facebook group to ask


What happens when you sit for a long period of time

Seating for an extended period affects every function of your body. It affects posture, heart and cardiovascular health, lung, brain health, and digestive system.

We have 360 joints and 700 muscles that move our skeletal. Our vascular and nervous system depends on movement to function.

Warming-up is not to be confused with stretching they both have a specific purpose. Warm-up BEFORE exercising. Stretch AFTER exercising

#Day2 Leg Extension

#Day2 Assignment

  1. Start with the warm-up from yesterday.
  2. Warm-up your knees with the simple "leg extension" exercise This simple exercise can be done at any time to keep your knees in motion. Do it while working at your desk, on virtual conferences. Or do it as part of your workout routine. It will keep your knees lubricate and the blood circulating.
  3. Proceed with 3 to 5 sets of 8 to 12 repetitions of the squat of your choice, according to your fitness level (as per instruction belos)
  4. Take a selfie or a video of squatting and post on A Stronger You #Day2 #Done



Sitting down for long periods can lead to muscle atrophy in the leg and glutes, where the muscles weaken and waste away.

The squat is a great exercise to begin reversing the negative effect of sitting for long hours.

Squatting engages the glute muscles, the front, and back of the thighs, groin, hip flexor, and calves. In addition to strengthening the lower body, it also targets your core muscles.

Here are some of the benefits of doing squats

  • Improves bone and joint strength (fighting osteoporosis)
  • Helps strengthen the lungs and heart
  • Burns calories, lose weight
  • Increases mobility



Sitting for long hours causes hip flexor muscles to shorten, leading to hip joints issues and causing back pain. It also produces poor posture.


Deadlifting can increase strength, balance, and enhance good posture.


Deadlifting strengthens most of the muscles in the legs, lower back, and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment, provided you do them with the proper form and technique.



If you are spending long hours on the computer and your wrists are becoming somewhat painful, you could be heading towards carpal tunnel!

Whether you are suffering from carpal tunnel or not, you can do these simple exercises inside the video that can heal carpal tunnel or prevent it entirely.

Day 4 Assignment

  • Do the warm-up from the first day
  • Warm up the knees with 3 to 5 sets of 8 to 12 repetitions of the leg extension
  • Do 3 to 5 sets of 8 to 12 repetitions depending on your fitness level of the squats
  • Proceed with 3 to 5 sets of 8 to 12 repetitions of the deadlift exercise with the resistance of your choice, according to your fitness level
  • Take a selfie or a video of deadlifting and post it on A Stronger You with #Day3 #Done
  • Take a selfie or a video  and post it on A Stronger You with #Day4 #Done

When you post a video, I will comment on your form and technique and give you feedback. This is recommended to make the most out of the challenge.

#Day5 The Zoomed-Out Routine


In the last few days, we have taking small action steps to restore energy flow to the body. Focusing on increasing strength from the bottom up will generate blood flow to the upper body and the brain. Put it all together, and you will have a simple practice to begin to reverse the harmful effects of sitting for long hours. Do the following routine 2 to 3 times per week, on the days off, go for a walk, and breath some fresh air!

5-Day Zoomed out Holiday Challenge Routine

Putting it all together

  • Warm-up
  • Leg Extension: 3 to 5 sets of 8 to 12 repetitions
  • Squats: 3 to 5 sets of 8 to 12 repetitions
  • Deadlift: 3 to 5 sets of 8 to 12 repetitions
  • Wrist curl: 5 sets of 8 repetitions
  • Stretch