this week’s: Monday Morning Motivator

We are continually faced by great opportunities brilliantly disguised as insoluble problems.   ~unknown

Is your problem that you just can't find the time for a good workout at the gym? Well, not any more. Trade in a coffee break for this calorie-killer full body gym-based workout.

Faced with the challenge of limited time, I've designed this 20 minute full body strength & conditioning workout. You'll burn about 300-400 calories, get your heart pumping, and build muscle. No need for the treadmill or the weights after this workout. Take this 20 minute opportunity today to make gains towards your goals.

20 Minute Power Pack- Freemotion
With this workout, we’re doing one giant super set, multiple times that will hit all of the major muscle groups.   Start with a 5-10 minute warm-up on the elliptical. In between each freemotion exercise, perform 45 seconds of a high intensity cardio move such as: runners, jump rope, jumping jacks.

Equipment: Freemotion Dual Cable Cross, BOSU and a mat

Sets: 2 minimum. 3 is awesome if you have time. 4 if you are not exerted, and have time.

Reps: 10-15 reps per exercise

Pace: Perform movements quickly but controlled with minimum rest between. These movements are simple, and meant to be pushed through quickly.

Form: Always keep your core tight and back straight. For the leg exercises, make sure your knees remain behind your toes.  

PLANK TRICEP EXTENSION Set one lever at ankle height and use a weight that is challenging for you.  Get into the plank position facing the lowered lever.  Using one hand reach out in front of you and grab the handle. Then bring the arm back and extend you arm straight behind you.  Repeat on both arms.

SQUAT ROW     Set levers at chest height and shoulder width apart.  Choose a weight that is challenging to you.  Facing the machine  grab onto both handles with arms stretched out straight.  Then with arms straight squat down.  On you return to standing pull the cables back in a rowing motion.  Remember to squeeze the shoulder blades together.

HIGH TO LOW WOODCHOP Set one lever all the way straight up.  Choose a weight that is challenging to you.  With legs in a wide stance face away from the machine and grab the handle with both hands.  Then pull the cable down and across to your opposite knee.  Switch sides to complete set.

BUTTERFLY SQUAT    Position both levers straight up about shoulder width apart.  Choose a weight that is challenging for you.  Stand facing the machine and grab both handles.  Then position yourself on a BOSU ball for an extra challenge.  Holding the handles in front of you, palms facing the floor, squat down and pull the handles down to your side.

CHEST FLY     Position levers at chest level and out wide. Grab one handle in each hand and stand facing away from the machine in a split stance.  Having your arms with a slight bend bring your hands together in front of your chest.

last week's: Monday Morning Motivator

"Action is the foundational key to all success.” ~Pablo Picasso

In order to accomplish your success, you must take action. Pablo Picasso is right, and the more I ponder this thought, the more I appreciated it. It is very clearly stated, direct, to the point. Success only occurs through action.

Success is personally defined. It is different for each of us. And therefore, the actions to obtain success will be unique. Each of our paths to our point of success will look and feel different. However, it remains true that in order to achieve your goals, you have to act on them.

Now, I know it sounds harsh, but on the flipside, inaction is the key to failure. Not failure as a whole person, but failure of accomplishing your personal goal. If you want to run a marathon but won't get off the couch to run, unless you are a superhuman, you won't be able to run that marathon. If you want to lose weight, but take no action to change your eating habits and get active, it is unlikely that the pounds will shed away. If you want to be a body builder, but make little consistent effort to build muscle, then it is unlikely that you naturally will change your shape and ability.

Action alone, however will not guarantee success. You must know which actions will produce the resulting success for which you are striving. But that should not deter you from taking the first action to begin. The entire path may not be clear at the beginning; however it is most likely that the first step is easily identified. From that step, the next will become more clear, and before you know it, the path has laid itself out and you are on your way to your success.

So, this Monday morning, no matter where you are on your path to success- at the beginning, in the middle, or at the tail end, reflect on your actions and where they are taking you. You may find that they are in perfect alignment with your goals. You may find that they are not and in such a case, take action!

the Monday Morning Motivator

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