Here’s a demo workout. Follow along with the circuits below, and if needed, watch the videos linked to each exercise to learn proper form. Enjoy!
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Repeat for 10 minutes:
– :20 snatch/:10 recover
– :20 2-dumbbell snatch/:10 recover
– :20 thruster/:10 recover
– :20 situp/:10 recover
*4-4-4-4
DUMBBELL BENCH
*perform as many as possible with the heaviest weight possible. Then immediately do as many as possible with the next lower weight.
SUPERSET: 3×15
CORE: 5 minutes
– :20 flutter kick
– :20 forearm bridge
REFLECTION: JUST GETTING OLD
The excuse “just getting old” is largely overused and abused. We often use it to explain why our joints hurt, or why we have excess weight. It is an easy way to let go of responsibility for our disposition, and claim that there is nothing we can do about it. But this is BullSHT. Let’s take action this week to change the story we tell ourself, and live better tomorrow, than we do today.
Tuesday Reflection: What is something you have been telling yourself is because you have been “getting old?”
Wednesday Reflection: Think of an individual your age that DOES NOT have this issue. What do they do to not have this issue? Pick their brain if you can.
Thursday Reflection: What are three actions you could take that could possibly make this issue better? Which one would probably have the greatest effect?
Friday Reflection: What WORK will you do this weekend to stop complaining that you’re “just getting old”, and will do something about it?
Saturday Reflection: What are you Most Grateful for today?
Sunday Reflection: What are you Most Grateful for today?
Weekend Homework: Take action to stop telling yourself you are “just getting old”, and start DOIN’ WORK to make your future a healthier, happier one.
