Mental Workout

I hope your ready for a killer week. The workouts I've designed for you this week will absolutely test you and push you beyond what you think you're capable of.

Working out is absolutely a mental activity. You need to tell your body what to do, not the other way around. You own it. You build it. You control it. Your body is yours. Command it and it will obey. There is no other option.

Monday-

Run 1 mile

Pull-up / Burpee 1 each, 2 each etc to 5

Squats 20

Situps 1 min

1/4 mile sprint / 1/4 mile jog

Run 1 mile

Pull-up / Burpee 6 each, 7 each etc to 10

Squats 20

Situps 1 min

1/4 mile sprint / 1/4 mile jog

Run 1 mile

Pull-up / Burpee 11 each, 12 each etc. to 20

Squats 20

Sit-ups 1 min

1/4 mile sprint / 1/4 mile jog


Tuesday-

1. Warrior II (standing pose)

Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.Switch sides and repeat.

2. Tree (balancing pose)

Stand with arms at sides.Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.Once balanced, bring hands in front of you in prayer position, palms together.On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.Lower and repeat on opposite side.

3. Downward Dog (partial inversion)

Begin on all fours; press spread fingers firmly into the floor.Bring your knees off floor as you lift tailbone toward ceiling.Gradually straighten legs by shifting thighs back, pressing heels toward the floor. Press shoulders down and keep head between arms. Stay for 1 minute.

4. Wide-Legged Forward Fold (forward bend)

Stand with feet 3 feet apart, hands on hips.Inhale, then exhale and hinge forward from hips until chest is parallel to floor, hands on floor directly under shoulders. Exhale, then bend elbows and deepen stretch by lowering head toward floor, palms pressing down and upper arms parallel to the floor. Hold for 1 minute.

5. Bridge Pose (back bend)

Lie on floor with knees bent and directly over heels. Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.

6. Seated Spinal Twist (twist) Sit on the floor with your legs extended.Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling. Place left elbow to the outside of right knee and right hand on the floor behind you.Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute Switch sides and repeat.


Wednesday-

25,24,23,22,21: Push-ups, V-Ups, Squats (bodyweight)

20,19,18,17,16:  Dips, Pull-ups, Sit-ups, Lunges / leg

15,14,13,12,11:  Pull-ups, Military Press, Plank Pose 1 min per set

10,9,8,7,6: Pull-ups, Bench Press, Dead Lift or Squats (heavy weights as desired)

5,4,3,2,1:  Bench press, Squats or Dead Lift, Weight Pull-ups


Thursday-

Meditate for 20 minutes or sit quietly and breathe for 20 minutes


Friday-

PT Circuit: 30 Min AMRAP

Pushups 20

Dips 20

Pullups max

Abs of choice 20

Bear crawl 20 ft

Run Intervals: 15 min AMRAP

1/2 mile run fast-1/2 mile jog easy