Physical Workout of the Day:

• TABATA Couplet:
  • Jumping Lunges
  • Push Presses (15-45 lb Dumbbells)

Rest 1 minute then:

• TABATA:
  • N-Ups

Tabata is a high intensity interval training program. It has a work to rest ratio of 20 seconds of work and 10 seconds of rest, which is completed 8 times to total 4 minutes.

To complete this workout set a timer for 20 seconds, which will be your work time, with a 10 second rest period. For the first couplet, you will do 20 seconds of as many jumping lunges as possible, rest for 10 seconds, and then complete 20 seconds of push presses, followed by 10 seconds of rest. That completes one round. The workout is 8 rounds and will last a total of 8 minutes.

Do the same for the N-Ups, except you will only be doing the one exercise.

Your score is the lowest number of repetitions that you get in any one of the rounds of each exercise.

My Scores: Jumping Lunges=18, Push Presses=9 reps (30 lb DBS), N-Ups=11 reps

Shauna’s Scores: Jumping Lunges=18, Push Presses=10 reps (15 lb DBS), N-Ups=11 reps

Mental Workout of the Day:

Sing & Jump…

Today’s mental workout is for the releasing of any stagnant energy. Turn on your favorite song, or favorite song at the moment, and sing your heart out! There is a reason they say to sing your heart out and that is because in the expression of your creative energy you are aligning with your heart. You are unifying the creative energies of the mind, body, and soul and giving the gift of expressing them out into the ethers, even if it happens in your own room. As you sing I want you to jump around and dance. Shake all the stuck energy out of your body and just let it all out! If you feel that you’re acting silly, good! You should act as is appropriate to you! Today is just about letting go, and that will happen through the expression of song and dance! ❤

 

Daily Affirmation:

“I believe magic is a mindset. That once you accept its possibility, you acknowledge the main within you.”

You can see yesterday’s workout if you would like a writing process to help manifest your dreams more quickly 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…