Week 17 of 24 - It's a new day ;-)
Welcome to today!
Opportunity awaits, all that's required of you is participation! Think about yesterday, and the day before that, and the day before that,... You will perhaps be reminded of the successes as well as failures experienced over time. Now think about today and the fact it is a blank slate waiting to be written on. You have been given one more day to make things right. How cool is that! We don't have to dwell in our failures and mistakes because we have another chance to turn things around!
I've heard more than one of you say that you are struggling with eating right and exercising daily, well...here's your chance! Use the 24 hours given to you on Monday, then Tuesday, then Wednesday,...to change your habits. What you write on the slate each day is going to be that of trying or not. I am constantly telling my students the only way to truly fail is to not try. When you wake up in the morning determine that it will be a day you give it your all. Fight the urge to indulge in that which is tearing you down. Don't allow old habits to win the day, you want your slate to be covered in what went well. You can't do the same thing over and over again and expect to get different results - that's the definition of insanity!
You have to change if you want change.
Monday:
Warm up: 5 minute easy bike, full body mobility (swing leg front to back, side to side. then both arms up and down then side to across your body). get loose
Upper body, core, and cardio, stretch
1. 5 rounds:
10 push ups.
5 minute row or bike
5 minute row or bike
20 sit-ps
400m run
10 burpees.
10 burpees.
Cool down on bike, elipticle, or walk
*7 stretches for runners
75 walking lunges
45 - 60 minutes of yoga.
Run, legs, core, stretch
3 rounds:
Upper body, core, cardio, stretch
5 minute warm up on walk, bike, row, or eliptical. Full body mobility
4 rounds
20 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
25 sit ups
20 bicep curls
30 minute row or bike
5 minute cool done on bike rower or eliptical
Stretch
Run, Stretch
Tuesday:
Run, legs, stretch
10 minute fast walk to warm up, full body mobility
75 walking lunges
4 mile run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
45 - 60 minutes of yoga.
There are many options online, or better yet, find a class to try!
Recommendations:
DVD available on amazon: "Moving Toward Balance" 8 week yoga with Rodney Yee
You tube: Yoga for beginners https://www.youtube.com/watch?v=OQ6NfFIr2jw
Thursday:
Run, legs, core, stretch
Warm-up: 5 minute bike, full body mobility
3 rounds:
1 minute plank
30 scissor kicks
10 burpees
1 mile run
*. 7 stretches for runners
Friday:
Upper body, core, cardio, stretch
5 minute warm up on walk, bike, row, or eliptical. Full body mobility
4 rounds
20 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
25 sit ups
20 bicep curls
30 minute row or bike
5 minute cool done on bike rower or eliptical
Stretch
Saturday:
Run, Stretch
Walk to warm up for 10 minutes, full body mobility
Run 8.5 miles! - Complete this outside, not on a treadmill ;-)
10 minute walk to cool down
Stretch
Thank you for the workouts this week. I took this week's pep talk to heart and focussed on each day as its own opportunity for new successes.
ReplyDeleteAfter finally registering for the upcoming event, I started second guessing myself. I may be on my own physically as I complete each workout but I remind myself every single workout that each of you are out there somewhere completing the workouts too. I truly look forward to sharing the experience with each one of you.
It is so impressive to see you all doing these workouts on your own. It is truly going to be an AWESOME experience to be all in one place for a common, worked hard for, goal. Thank you for being such inspirations to me and to each other!!!!
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