Week 31 Workouts

Burn – Gym


50 underhand pull-ups
75 burpee push-ups
50 DB crunches
50 renegade rows
50 side lifts
50 turkish get ups
25 DB squat presses

Notes:

  • The goal is simply to get through everything, you don’t have to do all 50 or 75 or 25 of a single exercise in a row. So you can do as many as you like of something, then move on to something else. Mix and match, whatever order you like. Just keep track and keep going!

Metabolic Madness – Home


100 DB step ups
50 monkey man push ups
50 lateral hops
50 lying leg lifts
50 jump squats
50 lunge and curl

Notes:

  • The goal is simply to get through everything, you don’t have to do all 50 or 75 or 25 of a single exercise in a row. So you can do as many as you like of something, then move on to something else. Mix and match, whatever order you like. Just keep track and keep going!

Being Mindful

Being in the ‘here’ and ‘now’, rather than worrying, thinking, planning. Aside from focus and productivity, learning to be present is probably one of the most  powerful things you can do to enjoy life more. It can make a task as simple as washing the dishes become meditative and it can stop you from always thinking about what’s next rather than what is here.

A great way to Wind Down, relax your body and your mind, and learn to be present is to spend 5-10 minutes sitting or lying in complete stillness. Your focus is simply to become aware of your thoughts – let them pass by you as     fast as they come. Just imagine them going out one side of your head and being on their way. Next, focus on your breathing. Notice where in your body you feel tight. Do you hold your breath at times or breathe sporadically? Just notice it.

Finally, become aware of what is around you. I like to do this with my eyes half closed. Just notice everything that is going on.

Note: The best way to do this exercise is to set a timer or alarm clock to go off, rather than checking the time every so often to see if you’ve made it yet!

And remember –

Life is Now. Press Play.

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