Home > Uncategorized > make things happen monday

make things happen monday

this weekend flew.
Friday – worked then babysat my 3 little cousins.
Saturday – woke up and headed to the gym for a 3 mile run. [wasn’t the best, i had to keep slowing down…but still better than doing nothing!] after my run i did a short 10 minute circuit that looked like this:

Prisoner Squat – 45 sec, 15 sec rest
Push-up tuck jump combo – 45 sec, 15 sec rest
Burpees – 45 sec, 15 sec rest
Full sit ups – 45 sec, 15 sec rest
Frog jumps – 45 sec, 15 sec rest
then Repeat

that 10 minute circuit is no joke!

then it was a day of sledding, hot chocolate, dale & tucker vs evil, smoothies, and going out.

Sunday: woke up and did not want to move for a good two hours. just laid there being entertained by conversation. went to springhouse for a delicious breakfast of pancakes, eggs, and bacon. continued to be lazy for the rest of the day until finally doing homework and writing my workout for this mornings class.

it was my first day back to teaching at the campus rec center and i taught my 3-2-1 training class. i had a FULL class today with almost 30 people! so awesome to see many new faces. i hope i didnt scare them away with todays workout. here it is for your enjoyment:

3-2-1 Training
3 minutes of strength, 2 minutes of cardio, 1 minute abs

Circuit #1:

incline pushups – 45 sec
goblet squat – 45 sec
decline pushups – 45 sec
goblet squat – 45 sec

mountain climbers (hands on bench) – 30 sec
standing mountain climbers – 30 sec

situps with dumbbell – 30 sec
bicycle crunches – 30 sec

Circuit #2:

1/2 burpee into a low squat (take out the jump at the top and instead hold a low squat for a couple seconds) – 45 sec
tricep dips – 45 sec

straddle jumps on bench (holding a dumbbell) – 30 sec
sumo high knees – 30 sec

lower leg ab lifts – 30 sec
elevated crunch – 30 sec

Circuit #3:

bent over row – 45 sec
shoulder press with front kick (stand on one foot and do a shoulder press while doing a front kick with the other leg) – 45 sec

toe taps on bench – 30 sec
broad jumps around bench – 30 sec

supermans – 30 sec
plank hold – 30 sec

Circuit #4:

single leg bridge lift – 45 sec
plank rows – 45 sec

jump rope(double jumps) – 30 sec
tuck jumps – 30 sec

russian twist – 30 sec
toe reaches – 30 sec

It was a good one! i even got a pretty good workout in because i participated with them.

i’ve decided to make my mondays “motivation monday” & “make things happen” monday. use the first day of the week as a chance to start over and get fired up to do what you want to do for yourself. don’t let anything get in your way and don’t give up. you may struggle, but at least you’re trying. it’s not easy, trust me. but it’s worth it. stop surviving and start living.

it could be anything: fitness goals, trying to eat better, getting more sleep, striving for better grades, looking for a new and better job, anything! go out there and prove to yourself that you can do it. i’ve got faith in you. 🙂

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