Tuesday 1/8/19

Tuesday 1/8/19

Put exercise at the top of your to-do list, and don’t get distracted. Although you may have the best intentions, your workout can easily be derailed by responsibilities and distractions. Then you fall into a pattern of swearing you’ll fit in a workout tomorrow or the next day, and we all know that can turn into … well, never. This is why you need to plan exercise just like you would any other vital obligation.

Think of your workout as a non-negotiable appointment. You aren’t able to stay at home and answer emails or fold clothes because you’re busy. Add gym class times to your phone calendar just like you would other appointments. If you aim to exercise around the same time every day, you’re less likely to skip your workout and the sooner it gets done. Why? Researchers say this approach creates an instigation habit that tends to lead to better consistency.

If you want some encouragement and help with creating those habits, join us for the Whole Life Challenge!
Read more from NY Daily News: What is the Whole Life Challenge, and why is everyone doing it?

Warmup
0:00 – 10:00
Super Dynamic Warmup
Instructor Mobility

Skill
12:00 – 30:00

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Deck Squat
Hollow

L4 – 60 second Nose to Wall Handstand, Alternating Pistols, 60 seconds Hollow Rocks
L3 – 45-60 second Handstand (nose to wall if possible), Single leg Deck Squat negatives (down on one foot, up on two), 60 sec Hollow Hold
L2 – 30-45 second Handstand, Deck Squats, 45 sec Hollow Hold
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, Deck Squat with Med Ball Assist, 60 sec Bent knee Hollow Body

Conditioning
30:00 – 35:00
Workout Prep

35:00 – 60:00

“Brommando”

25 Minute limit for all Levels

10x AFAP
(each person performs 5 total rounds)

Alternate each exercise with your partner:

10 Double Kettlebell Thrusters
10 Burpees
200 yd Run

L4 – 24/16 (should finish in under 22 minutes)
L3 – 22/14 (should finish in under 25 minutes)
L2 – no Rx weight
L1 – sub KB Squats for thrusters

Partner A will do the Thrusters first, then B will do the Burpees, then A will run, when A gets back, B does Thrusters, etc. So each partner will do 5 total rounds by the end.

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