Hi Team,
Just by doing your off day cardio as prescribed - whether its adding the 1 day you usually skip or just doing 1 day instead of 0, will make a significant difference in whether you progress or stall this week. So if cardio BORES you, let's shake it up and use the technically advanced programs below that are a lot LESS boring for some of us.
JUST SAY NO TO BORING CARDIO AND EXCUSES!
If you are a Wed XTEAM member, this is your Thursday workout.
If you are a Thursday XTEAM member, this is your FRIDAY workout.
NO EXCUSES. PLAN IT ON YOUR CALENDAR, PACK YOUR CLOTHES AND SHOW UP!
At the Rev Option
You need: Jumprope, light Kettlebell, Punching bag
Do the following as fast as you can:
100 jumps, 50 KB swings, 1 minute of cross-jab punching as fast as you can
Repeat 5 times
On round 2, add 100 mtn climbers
On round 3, add 100 jumping jacks
On round 4, add 100 bicycles
On round 5 add 1 minute of any kind of punching bag kicks.
ADVANCED OPTION: AS YOU ADD THE ADD-ONS EACH ROUND, DON'T DROP THEM THE NEXT ROUND, SO AT THE END YOU DO A 7 EXERCISE SET!
Off Site Option
Start with these numbers then do it opposite the next round.
Round 1:
50 supermans
25 squats
50 mtn climbers
25 lunges
50 bicycles
25jumping jacks
NO REST! RUN A QUARTER MILE!
Round 2:
25 supermans
50 squats
25 mtn climbers
50 lunges
25 bicycles
50 jumping jacks
NO REST! RUN A QUARTER MILE!
Now DO IT 1 MORE TIME STRAIGHT THROUGH WITH NO RUNNING!
Also, as we get back in our routines its back to packing foods and I wanted to sahre this little trick I just learned. if you like omelets, you can chop your peppers and add your fresh spinach, mushrooms tomatoes, a sprinkle of cheese, whatever YOU DO that works for you to a cracked egg or 2 and a few egg whites (ladies, you need 1 egg and 3 whites minimum-GUYS -MORE!!!!) and put it in a quart freezer bag. Spray the inside of the bag first and just pour your ingredients in there. When its time, nuke it for 2 minutes and 30 sec intervals till no liquid egg remains. Slide it out and eat! Add a fresh piece of fruit and ENJOY:)
- Anna Smith, MSA, NASM CPT
- In my professional and personal life, I have always sought to lead people, teams and projects with one mission: positive influence and impact. As founder of Revolution Personal Training Center, I lead an award winning private studio to impact thousands of lives using the concepts I still teach today. As President of Elevate Your Life from 2016, I switched into a consulting role providing mentoring to those seeking to build a business in the fitness industry. I have effectively taught thousands of people on sales and leadership, generating millions in sales in the fitness and wellness space, as well as multiple award winning and recognized top producers in nationwide companies. Today, I am focused on writing and sharing what I have learned along the way. Uncommon Optimism is the underlying theme of knowing that NO MATTER what life throws our way, we are always able to focus on what we can control - ourselves… Join me on the journey as I share what I've learned to help you elevate your self, your business, and your life.
BLOG: Decisions Determine Destinations - the addendum
I DISPISE SELF PITY. I spent a career learning and teaching how to take outside circumstances and keep them emotionally and physically sepa...