The esteemed author and speaker, Stephen Covey wrote in his book The 7 Habits of Highly Effective People, "To keep progressing we must learn, commit, and do–learn, commit, and do–learn, commit, and do again."
What's interesting to think about, is that for many of us learning, committing, and doing something typically does not happen unless there is an incentive. We don't invest in learning unless there is a grade or certification involved. We don't buckle down and commit to our fitness unless there is a timeline– wedding, competition, challenge. And finally, we don't usually do something unless there is instant gratification. Sadly, but truly enough, incentives do not have the same positive, lasting effect as true motivation. True motivation lies in a person's want to do something, not because they have to do something or get something out of it. So reflect for just a minute, what makes you want to truly do something? Is it possible to love and hate the thing you want and need to do at the same time? Do you hate doing it, but love the way it makes you feel? What motivating factor will help you stay with your commitments through the good and bad times? Need more ideas? Make sure to download the Synergy Scheduler and Worksheet. Warm Up
1:00 Jump Rope
10 Kettlebell Deadlifts 1:00 Jump Rope 0:30 Kettlebell Squat Hold 1:00 Jump Rope 10 Push Ups Mobility
Advanced Stretches
10 Good Mornings 5 Roll Overs Upper-Body Series
Strength
Today's focus is primarily on strengthening the posterior chain (group of muscles on the backside of the body– glutes, hamstrings, tricep, back extensors, trapezius, latissimus dorsi, etc.)
Deadlift [7, 7, 7, 7]
____, ____, ____, ____lb Pull Ups [max, max, max, max] ____, ____, ____, ____ reps Modifications
Workout
Work through the following as quickly as possible.
2 Rounds 50 Kettlebell Swings 40 Band Dips 30 Swiss Ball Hamstring Curls 20 Front Squats 10 Band Pull Ups (you should be able to do these without a break) Total Time: ___________ Modifications
Recommended StretchesFollow, share & Subscribe
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