Weekly Newsletter #5 (5/10/21)
When working out towards a goal, a program is the key to getting there efficiently.
Doing random workouts will get you fitter. Movement is a good thing. But a well-designed workout program addresses specific goals, saving you time (and brainpower) in the process.
It’s kind of like sitting down with everything you need on the desk and a list of tasks to be completed, arranged in order of importance.
Rules for starting a new workout program:
- Start slow- it’s about the long game. Pace yourself on weight and reps. Move with quality,
- Make time- set exact dates and times for your workouts
- Plan to fail- What are 3 things that can go wrong? Write them down. Busy work schedule? Train after. Can’t do it after? Wake up a little earlier.
- Say NO- this pairs well with planning to fail. What’s something you need to say no to in order to ensure sticking to a plan? Saying NO to social media during a workout? Saying NO to wifi and yes to airplane mode? Eliminate distraction, it can wait.
- PIVOT - When things go wrong, (and they will) go back to where you left off and continue. No worries!
If your day gets busy and life happens today, here’s a 8 Min full-body workout to do right before eating dinner, or just before you get into the shower.
Work at a sustainable pace for 8 Min:
4-6 Reps - Pushup Walkouts
6-9 Reps/side - Split Squats
20-30 Secs/side Bird-Dog Holds
Rinse and repeat for 8 min, with the intention of simply moving.
- Think about getting your chest to the floor on the pushup walkouts.
- Keep the weight on your base leg (front leg) on the split squats.
- Focus on breathing on the bird-dogs.
White Lotus Newsletter
Join the newsletter to receive the latest updates in your inbox.