Every Minute on the Minute for 10 minutes:
Have a running clock. Once you complete both the squats and burpees rest the remainder of the minute. If you don’t finish the allotted number of reps in the minute, you will do 20 sit-ups for each missed round.
Mental Workout of the Day:
Write down 20 accomplishments in your life. Read them 5 times over and each time say, “I did my best to achieve this.”
As Many Reps As Possible in 7 minutes:
Followed by:
Mental Workout of the Day:
Set a timer for 7-12 minutes. Sit in a comfortable position. Close your eyes and take your awareness to your breath. Focus on the movement of your breath. As you inhale, feel the breath move into your lungs energizing you. As you exhale, feel the breath moving outward and releasing all the stress you are holding on to. Feel yourself sink deeper into the couch or chair or floor every time you exhale, relaxing every muscle of your body. Continue this until the timer ends.
5 Rounds:
As Many Rounds As Possible in 3 minutes:
Rest 1 minute between each 3 minute round.
Mental Workout of the Day:
Write down one situation you thought you handled well today. Write down one situation you thought you could have handled better. Lastly, write down how you will deal with that situation if a like circumstance arises in the future.
3 Rounds for Time:
Mental Workout of the Day:
Set a timer for 5-10 minutes. Sit in a comfortable position, start the timer, and close your eyes. Bring your attention to your breath. As you breathe in, say to yourself “IN” and as you exhale, say to yourself, “OUT.” When thoughts arise, acknowledge them, and then bring you attention back to the breath.
As Many Rounds As Possible in 15 minutes:
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.
3 Rounds:
-Do each exercise for one minute with no rest between exercises:
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 Rounds:
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.
Spiritual Life Coach | Zach Tavcar 