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6/8/15 Workout of the Day

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Every Minute on the Minute for 20 minutes:

  • 14 Kettlebell Swings (25-40 lbs) on the first minute
  • 7 Burpees on the second minute

You should have gone through only 10 rounds of each exercise. Rest the remainder of each minute after completion of the reps. The punishment for not completing the reps in each minute is 10 push-ups or dips per missed round.

  
Mental Workout of the Day:

Think of the one thing that is most challenging for you at this time in your life. Whether it is money, health, lack of relationships, etc. Now for the sake of only feeling better, imagine having the exact thing that challenge is causing you to want. Simply for te sake of feeling good, imagine having the very circumstance you are wanting to see manifest. Play with that idea for as long as it makes you feel good and then continue on with your day.
P.s., sorry for no workouts this weekend. I was spending time with my brand new fiancée and family & friends for my birthday weekend. 

6/5/15 Workout of the Day

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As Many Round As Possible in 20 minutes:

  • 5 Pull-ups or Inverted Rows
  • 10 Back Extensions or Supermans
  • 15 Squats

 
Mental Workout of the Day:

Take out a piece of paper and write down, “Thing I Will Accomplish This Year.” Write down all the things that you not only plan to have, but would like to see manifest on your life. After you write these down, imagine having each one. 

6/4/15 Workout of the Day

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10 Rounds:

  • 10 Push-ups
  • 20 Sit-ups

  

Mental Workout of the Day

Take 5 minutes to stand in the grass. Take your shoes off and feel the grass beneath your feet. Imagine the energy of the earth flowing upward into your body renewing all your cells and filling you.

6/3/15 Workout of the Day

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1 Round for time:

  • 400 meter Walking Lunges (Advanced)
  • 200 meter Walking Lunges (Beginner)

My time = 12:01 with 393 Lunges

Shauna’s time = 15:41 with 411 Lunges

  

Mental Workout of the Day:

Set a timer for ten minutes. Sit comfortably and place your right hand on your belly. Take your awareness to your hand and as you inhale feel the belly expand. As you exhale feel the belly collapse. Focus your attention gently on the belly rise and fall for all 10 minutes. Write down any thoughts that came into your mind that stood out.

6/2/15 Workout of the Day

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As Many Rounds As Possible in 14 minutes:

  • 7 Thrusters (10-30 lb Dumbbells)
  • 14 Pull-ups or Inverted Rows
  • 21 Double Unders with Jump Rope or 42 Jump Rope Singles

My rounds = 6 + 14 Pull-ups

Shauna = 6 + 10 Pull-ups 

  

Mental Workout of the Day:

List 20 things that make you happy. Repeat the list aloud 3 times. Throughout the day say the things you remember when you feel not so good. 

5/29/15 Workout of the Day

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25-20-15-10-5 Reps of:

  • Thrusters (30-12 lb Dumbbells)
  • N-Ups
  • Inverted Rows

  

Mental Workout of the Day:

Write 15 positive qualities/characteristics about yourself and 5 things that are going well for you in your life. At the end of the paper write, “these are the blessings that have been given to me by the Great Spirit, my Source.” Read this paper 3 times after writing it.

5/28/15 Workout of the Day

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4 Rounds:

  • 20 Sprinters Lunges/side
  • 20 Burpees
  • 200 meter Run

Mental Workout of the Day:

Set a timer for 5 minutes and write all the things you are grateful for. Write down all the things that you have in your life that you can give thanks for. While you do this, notice the change in the way you feel. 

5/18/15 Workout of the Day 

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As Many Rounds As Possible in 15 minutes:

  • 5 Burpees 
  • 10 Swings (25-40 lb Kettlebell or Dumbbell)
  • 15 Squats


Mental Workout of the Day:

Write down 5 positive qualities about yourself. Under each quality write why you feel this is a beneficial quality and how it offers more beauty to the world. 

 

5/17/15 Workout of the Day

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3 Rounds:

-Do each exercise for one minute with no rest between exercises:

  • Thrusters (12-25 lb dumb bells)
  • N-Ups
  • Box Jumps (12-20 inch box) or Alternating Step-Ups (16-24 inch box)
  • Mountain Climbers
  • Sumo Deadlift High Pull (35-65 lb bar)
  • Rest 1-2 minutes

Count the number of reps completed for all exercises accumulated in each round.


Mental Workout of the Day:

Write down 5 things you feel truly grateful for. Under each gratitude point write a few lines why you are grateful for each thing. Why are you grateful for your family? This helps bring your awareness to the love and blessings you already possess.

5/16/15 Workout of the Day

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5 Rounds:

  • 30 Jumping Lunges or Alternating Lunges
  • 30 Sit-Uos
  • 30 Push-Ups

Mental Workout of the Day:

Find a comfortable sitting position and set a timer on your phone for 5 minutes. Close your eyes and imagine yourself having already achieved the goals you have set for yourself. Play in your own mind with already having reached your goal weight, living with your soul mate, driving the dream car, or having the financial abundance you desire. Do nothing else but have fun with your imagination.