workout of the day

6/1/15 Workout of the Day

Health & Wellness

“DEATH BY…”

  • Burpees

With a running clock, for the first minute do 1 Burpee and rest the remainder of the minute. When the clock hits the second minute do 2 Burpees, and continue on. You are finished when you can no longer do the allotted number of Burpees in the minute required. 

My score = 15 Minutes + 12 reps in the 16th minute = 132 Burpees 

Shauna’s score = 14 minutes + 13 reps in the 15th minute = 118 Burpees

  
Mental Workout of the Day:

Write a list of all the things that you would do if you had all the money you wanted. Now choose the 2 things you would like to see happen the soonest. Now visualize what it would be like to be doing those things. Take 3-5 minutes on each experience you would like to see manifest. Play with this, as a child plays with such things in their mind. Have fun with it, and breathe in the magic within you.
On a side note, happy 1st of June!!! This is my birthday week!! However, my amazing girlfriend suggested that from now on if we do one of the workouts that I post that I also post our times or scores. So, from now on that is exactly what I’ll do! Post your rounds, time, or score at any workout you choose! 

5/31/15 Workout of the Day

Health & Wellness

5 Rounds:

  • 15 Box Jumps (10-24 inches) or 15 Alternating Step-Ups per side (16-28 inches)
  • 15 Swings (30-50 lb Kettlebell or Dumbbell)
  • 15 Hanging Knees to Elbows or Lying Knees to Elbows

  
Mental Workout of the Day:

Write down 5 major obstacles that you’ve overcome in your life. Under each experience write 3 things you learned from it. Finish by taking 5 minutes to contemplate how much you’ve grown from just these 5 things and how they were a blessing all along. ❤

5/28/15 Workout of the Day

Uncategorized

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. 

5/27/15 Workout of the Day

Appreciation, Health & Wellness, Hope, Joy, Love, Self-Realization

5 Rounds:

  • 20 Sumo-Deadlift High Pulls (30-50 lbs)
  • 15 V-Ups or U-Ups
  • 10 Push Presses (15-30 lb Dumbbells)

  
Mental Workout of the Day:

Go outside and sit for 5-10 minutes. Do your best to be as present as possible. Look at the trees, and really study the colors and shapes of the trees. Look at the clouds, look at how beautiful they are and how high they are in the sky. Feel the breeze brushing your skin and the warmth of the sun dancing on your face. Listen to the song the animals, whatever they may be, sing to you. Just sit and enjoy the present moment and allow your thoughts to elevate to a more calm and peaceful state.

5/26/15 Workout of the Day

Health & Wellness, Joy, Love

As Many Rounds As Possible in 15 minutes:

  • 24 Swings (25-40 lb Kettlebell or dumbbell)
  • 18 Dips or Bench Dips
  • 125 meter Run

  
Mental Workout of the Day:

Take 5-10 minutes, sit down, and write the 5 things that you want to see happen by the end of this year.  Under each point write 3 reasons why you want each outcome. For example, “By the end of this year I want to be working in my perfect career…because I have worked hard for many years and I feel I’ve earned it…because it would be so much fun to be working at my ideal career job…because I know I can help others and make enough money to be comfortable at my perfect job.” Write and have fun with it! 

5/25/15 Workout of the Day

Appreciation, Health & Wellness, Hope, Joy, Love, Self-Realization

1 Round:

  • 100 Push-ups
  • 200 Sit-ups
  • 300 Squats

  

Mental Workout of the Day:

Set a timer for 10 minutes. Close your eyes and play the “Wouldn’t It Be Nice If…” game. Say to yourself “Wouldn’t it be nice if…” and finish the sentence with the desire you see yourself having achieved. Make this fun and see yourself living the desire as you play the game. This should make you smile and relieve any resistance you have built up against your manifestation.

5/24/15 Workout of the Day

Health & Wellness, Love, Self-Realization

10 Rounds:

  • 10 Pull-ups or Inverted Rows
  • 10 N-Ups or Z-Ups
  • 10 Alternating Reverse Lunges

  

Mental Workout of the Day:

Place your hand on your heart. Take 5 deep, natural breaths. Feel the warmth coming from your heart. Stay here for 5-10 minutes feeling the warmth of your heart. Repeating every so often, “This warmth is the Love of my soul.”

5/23/15 Workout of the Day

Appreciation, Health & Wellness, Hope, Joy, Love, Self-Realization

Every Minute on the Minute for 10 minutes:

  • 10-15 Squats
  • 3-5 Burpees

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.”

5/22/15 Workout of the Day

Appreciation, Health & Wellness, Joy, Love, Self-Realization

As Many Reps As Possible in 7 minutes:

  • Burpees

Followed by:

  • 150 Sit-Ups

  

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.

5/21/15 Workout of the Day

Health & Wellness, Hope, Love, Self-Realization

5 Rounds:

As Many Rounds As Possible in 3 minutes:

  • 3 Deadlifts (45-135 lbs)
  • 6 Dips (Bars or Bench)
  • 9 Squats

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.