Being that this email (intended to be sent to you on Friday) is late, I owe you. So, instead of the usual workout and reflection challenges this week, I’m giving you three workouts that you can cycle through on your own this coming week. Each workout is written with the intention that you should need no equipment. You can do these at home or at your gym, and they are able to be modified as needed. Please, if you have any questions about any of the exercises I recommend, please email me and I’ll explain or send you a YouTube of the exercise! I’ve written these workouts with every fitness level in mind. A beginner can do these as can someone who is advanced. As always, listen to your body and be proud of yourself for moving and honoring yourself through workouts. Remember, when you push yourself physically, you are also training your mind to push through barriers.
Workout One:
100x Jumping Jacks
90x Air Squats (or squatting over a chair)
80x Crunches
70x Jump ropes (or fake jump ropes)
60x Lunges (30 each leg)
50x Push ups (break up as needed)
60x Lunges (30 each leg)
70x Jump ropes
80x Crunches
90x Air Squats
100x Jumping Jacks
Workout Two:
[Repeat following sequence 3-5x depending upon how long you want to workout, either 40 – 60 minutes]
10 minute walk or jog
5x Burpees
10x Plie Squat (feet pointed externally, squat until your fingers touch the ground)
15x Push ups (modify as needed)
Workout Three:
“7 Minutes of Heaven”
[Do the following 4 exercises for 7 minutes, trying to get in as many repetitions as possible. Break for 3 minutes before you do the next exercise. The total “work” part of the workout (aside from any warm-up or cool-down you do) should take exactly 40 minutes. Count your reps so you can repeat this workout in a few weeks and see your progress.]
7 Minutes of Air Squats
7 Minutes of Double Crunches
7 Minutes of Walking Lunges
7 Minutes of Triceps Dips (on a chair or bench or window sill)
Now you’re loaded up for the week on workouts! Make sure you listen to this week’s call recording! I’ll catch up with you all on Monday!