Week 8

Commit

Alright, here it is, week 8, A time for recommitment. Recognize the pattern and dive into the daily process of making it just that… A DAILY PROCESS!! Visualize, commit, evaluate. It is truly that simple. So let’s break it down, get our preparation outlined for the week and perform whatever rituals are necessary to demonstrate our commitment.

Reading assignments – Continue Reading Can’t Hurt Me or The Power of Now.

Visualize. Last week you reestablished your vision. As you sit down today and look back over the week, ask yourself a few questions:

1. Were you solid in creating a specific visual layout for your future and were you able to spend time with that vision each day?
2. Were you able to set daily tasks that kept you oriented on the path to actualizing your vision?
3. Were you motivated each day to see those tasks through to completion, knowing that doing so would bring you one step closer to your vision becoming your reality?
4. Did you celebrate your accomplishments each day? Did you share them with someone you care about?
5. Did you acknowledge any shortfalls and address their causes honestly, respectfully and powerfully?

These are just a few of the elements vital to the formula of success in establishing patterns of wellness. What others have you adopted??

Week 8 – Commit

Commit. This week we want to make our efforts to commit as practical and natural as getting up to go to the bathroom. I believe that one of the biggest handicaps on the road to wellness success is failing to make commitment a PRACTICE. Practice means that we’re literally DOING something. It also means that we’re not perfect in our efforts. As with everything involved in this challenge (as well as any challenge in life), we’ve got to show up everyday with the best we have, and we’ve got to be okay with what that looks like. That means 100% effort preceded and followed by multiple layers of accountability. Here are a few commitment actions to consider adding to your weekly and daily schedule.

1. Establish a morning and evening ritual which involves checklist creation and checklist evaluation.
2. Invite a friend to be a part of your journey. Ask them to either join you in performing the same kind of daily practices, or simply ask them to be a daily or weekly sounding board for you on your journey. Set specific expectations for yourself and share them with your friend so that they can support you in being accountable.
3. Keep a daily journal and write down your commitments in positive, first person statements, such as “I am” and “I will” statements. Try writing as if you’ve already fulfilled your commitments; from a place of achievement, overcoming and success. This practice can feel a bit awkward at first, but is enriching and empowering when you stick to it.
4. Write a daily schedule and show up. This simple practice is often the most effective. Show those in your inner circle that you have direction and you can’t be distracted from it. Put your schedule somewhere that you and others can see it…
5. Try placing pieces of your vision board on your schedule so that you’re continually reminded of the reasons why you are doing all that you are doing.
6. Revisit your commitments at the end of each day. Don’t ever run from them. Face them.

Remember 100% of your best. Show up no matter what.
Record your efforts to recommit as well as you can this week. Take daily notes of your efforts to exercise as well as your practices with regard to your nutrition. We are working toward the completion of the challenge and every moment, every effort counts!
Your workouts should be getting progressively more difficult. As you look them over, here are a few pointers that will help you understand how to get the most out of them:
1. “For Time” workouts should be done at a pace that challenges your capacity to push through the “burn”. Muscle burn is lactate release and pushing beyond what your brain says is tolerable is the path to evolution.Take only brief rests to allow for lactate levels to decline. Learn to love the burn!
2. As many rounds as Possible (AMRAP) workouts are typically designed to test your ability to pace with consistency. Try to set a pace throughout the entire workout timeframe that will allow you to continue moving from one exercise to the next without gaps for recovery. Organizing the workouts for 15 – 20 min targets our physiology in a way that provides the arena for high intensity workouts to produce the most effective body development results.
3. Warm up and accessory work should be acknowledged as every bit as important as the workout itself. Warm ups get the metabolic gears turning so that the body is ready for a jump into high intensity quickly. Accessory work is time to dial in the focus on midline strength, movement technique and more isolated and focused tissue (muscle, tendon, ligament) endurance. Your nutrition should be finding some good balance and structure at this point. Continue keeping track of your daily consumption and detailing your findings as you study different foods, include them in your daily eating schedule and evaluate how they are working with your physiology.

Now is the time to dig deep. Discipline is a choice.

Begin Workout

Hey Challengers!

Welcome to a new day and a new you! Take a few minutes to get your schedule lined out so that you can make room for today’s life changing practices! Don’t forget to pencil in some time for a bit of reading from the selections provided!!

Here’s the breakdown for today:

Warm Up

Complete as many sets as possible within the 7 Minutes allocated

10 Air Squats

10 Inchworm Push Ups

10 Alternating Superman Plank

20 Second High Knees

Workout: Benchmark 1

We have two options for our main workout. You can choose to use equipment or do all body weight. With or without equipment you should be shooting for quality repetitions through each and every set. Start a stopwatch and push through the pain this little combo is sure to create. Record your time!! You’ll want to know where you landed so that when you do it again you can see just how much fitter you have become!

Let’s Get Started!

Option 1: Workout w/Equipment

Dumbbells & Jumprope

On a 15 Minute clock, complete 5 sets:

50 Air Squats | 10 DB Standing Overhead Press

*In remaining time perform the max repetitions of DB Thruster

50 Air Squats

10 DB Standing Overhead Press

DB Thruster

Option 2: Workout w/o Equipment

On a 15 Minute clock, complete 5 sets:

50 Air Squats | 15 Push Ups

*In remaining time perform the max repetitions of Burpees

50 Air Squats

15 Push Ups

Burpees

Accessory Work

Accumulate:

100 Seated Alternating Leg Raises | 2 Minute Plank

100 Sit Ups

50 Plank Oblique Crunches

Hey Challengers!

Welcome to a new day and a new you! Take a few minutes to get your schedule lined out so that you can make room for today’s life changing practices! Don’t forget to pencil in some time for a bit of reading from the selections provided!!

Here’s the breakdown for today:

Warm Up

Complete as many sets as possible within the 7 Minutes allocated

30 Second Butt Kickers

10 Up/Downs

10 Good Mornings

30 Second Bear Crawl

Workout:

We have two options for our main workout. You can choose to use equipment or do all body weight. With or without equipment you should be shooting for quality repetitions through each and every set. Start a stopwatch and push through the pain this little combo is sure to create. Record your time!! You’ll want to know where you landed so that when you do it again you can see just how much fitter you have become!

Let’s Get Started!

Option 1: Workout w/Equipment

Dumbbells

3 Sets for Time:

36 Alternating Set Ups | 21 DB Swings (Single DB) | 12 Db Bent Over Row

36 Alternating Set Ups

21 DB Swings (Single DB)

12 Bent Over Row

Option 2: Workout w/o Equipment

3 Sets for Time:

36 Alternating Step Ups | 21 Sit Ups |15 Weightless Good Mornings | 12 Squat Jump

36 Alternating Step Ups

21 Sit Ups

15 Weightless Good Mornings

12 Squat Jumps

Accessory Work

3 Sets

60 Second Max Sit Ups | 60 Seconds Max Plank | 60 Seconds Max Up/Downs

*Rest 30 Seconds between Exercises

*Rest 60 Seconds Between Sets

60 Seconds Max Sit Ups

60 Seconds Max Plank

60 Seconds Max Up/Downs

Hey Challengers!

Welcome to a new day and a new you! Take a few minutes to get your schedule lined out so that you can make room for today’s life changing practices! Don’t forget to pencil in some time for a bit of reading from the selections provided!!

Here’s the breakdown for today:

Warm Up

Complete 4 Sets:

5 Bootstrappers| 5 Good Mornings | 20 Jumping Jacks | 10 Alternating Lunges

5 Bootstrappers

5 Good Mornings

20 Jumping Jacks

10 Alternating Lunges

Workout: Benchmark 2

We have two options for our main workout. You can choose to use equipment or do all body weight. With or without equipment you should be shooting for quality repetitions through each and every set. Start a stopwatch and push through the pain this little combo is sure to create. Record your time!! You’ll want to know where you landed so that when you do it again you can see just how much fitter you have become!

Let’s Get Started!

Option 1: Workout w/Equipment

Dumbbells

Complete 7 Sets for Time:

12 Alternating DB Snatch| 15 Burpees

12 Alternating DB Snatch

15 Burpees

Option 2: Workout w/o Equipment

Complete as many sets as possible within the 14 minutes allocated

7 Inchworm Push Ups

7 Jump Squats

40 Second Quick Hops

Accessory Work

4 Sets of the Following:

40 Second Lateral Jump Floor Touch | 40 Second Speed Skater

40 Second Lateral Floor Jump Touch

40 Second Speed Skater

Hey Challengers!

Welcome to a new day and a new you! Take a few minutes to get your schedule lined out so that you can make room for today’s life changing practices! Don’t forget to pencil in some time for a bit of reading from the selections provided!!

Here’s the breakdown for today:

Warm Up

Complete 2 Sets: 30 Seconds per Exercise

Hamstring Scoop

Leg Swing + Lateral Leg Swing

Down Dog Calf Stretch

Prayer Stretch

Pigeon Stretch

Workout:

We have two options for our main workout. You can choose to use equipment or do all body weight. With or without equipment you should be shooting for quality repetitions through each and every set. Start a stopwatch and push through the pain this little combo is sure to create. Record your time!! You’ll want to know where you landed so that when you do it again you can see just how much fitter you have become!

Let’s Get Started!

Option 1: Workout w/Equipment

Dumbbells

Complete as many sets as possible within the 17 Minutes allocated

15 Curl to Press | 200m Run/Row/Bike | 15 Weighted V Ups

15 Curl to Press

15 Weighted V Ups

Option 2: Workout w/o Equipment

Complete as many sets as possible within the 17 Minutes allocated

8 Pike Push Ups | 200m Run or 30 Alternating Step Ups | 15 V Ups

8 Pike Push Ups

30 Alternating Step Ups

15 V Ups

Accessory Work w/Equipment

40 Second Jump Rope | 10 DB Alternating Bicep Curls | 10 Seated Overhead Tricep Extension | 10 Inchworm Pushups

40 Second Jump Rope

10 DB Alternating Bicep Curls

10 Seated Overhead Tricep Extension

10 Inchworm Push Ups

Accessory Work w/o Equipment

40 Second Quick Hops | 10 Plank Oblique Crunches | 30 Second Flutter Kicks |10 Inchworm Push Ups

40 Second Quick Hops

10 Plank Oblique Crunches

30 Second Flutter Kicks

10 Inchworm Push Ups

Hey Challengers!

Welcome to a new day and a new you! Take a few minutes to get your schedule lined out so that you can make room for today’s life changing practices! Don’t forget to pencil in some time for a bit of reading from the selections provided!!

Here’s the breakdown for today:

Warm Up

Complete 3 Sets of the Following:

10 Alternating Lunges

5 Sit Ups

5 Push Ups

45 Second Jump Rope/Quick Hops

10 Toe Touch Jumps

Workout: Benchmark 3

We have two options for our main workout. You can choose to use equipment or do all body weight. With or without equipment you should be shooting for quality repetitions through each and every set. Start a stopwatch and push through the pain this little combo is sure to create. Record your time!! You’ll want to know where you landed so that when you do it again you can see just how much fitter you have become!

Let’s Get Started!

Option 1: Workout w/Equipment

Rowing Machine, Bike & Dumbbells

Complete 5 Sets for Time:

12 Split Squat (Each Side) | 15 Weighted Glute Bridge | 60 Second Plank (Accumulate)

12 Split Squat (Each Side)

15 Weighted Glute Bridges

60 Second Plank (Accumulate)

Option 2: Workout w/o Equipment

Complete 5 sets for Time:

16 Alternating Jump Squats | 24 Glute Bridge | 60 Second Plank (Accumulate)

16 Alternating Jump Squats

24 Glute Bridge

60 Second Plank (Accumulate)

Accessory Work

Complete as many sets as possible within the 10 Minutes allocated:

12 Floor Hops | 24 Flutter Kicks | 12 High/Low Plank | 24 Second Hollow Hold | 12 Plank Oblique Crunches | 24 Second Plank Knee Tuck

12 Floor Hops

24 Flutter Kicks

12 High/Low Plank

24 Second Hollow Hold

12 Plank Oblique Crunches

24 Second Plank Knee Tuck