What activity is associated with positive well-being and decreased anxiety? Being in nature! And, what other activity promotes longevity and reduces stress while increasing strength, endurance, and flexibility? Exercise! Put these two together and you have a winning combination. You don’t have to travel to some remote forest or mountaintop to garner these benefits. Just stepping outside into your backyard to flex your muscles during a DIY, walking along the trail, or traveling into the open space with your mind and spirit open to the possibility of transformation will help you to connect and focus. Your spirit will be energized and you’ll feel a sense of calm as you escape the usual, more hectic honks, beeps and zooms of urban life. Cherish these moments in nature. We are so fortunate to live among these majestic rolling green hills, covered in trees, populated by wildlife of all kinds. Cheers a nature-filled day!
HIIT VS EMOM DIY
P1: Get Warm with full body rhythmic cardio for 10 minutes
P2: Activate – 2X
10e Shoulder Rolls (forward and backward, weights in hands)
10 Bent Flys
10 Push Press
10 Alternating Reverse Lunge + Torso Rotation (hold weights or weight in goblet position – rotation toward front leg)
100 Jumprope 100
P3: H.I.I.T. (High Intensity Interval training) VS E.M.O.M. (every minute on the minute)
Set 1: HIIT 20/10 Set timer for 8 Rounds. Work for 20 seconds, use 10 seconds to rest and switch.
Jumprope vs Hi Plank Knee tucks – Repeat 4X
Set 2: EMOM Set a timer for 6 minutes
Start timer, do 8 Push Ups then hold glute bridge for the remainder of minute one. Repeat on the minute every minute for the 6 minutes
Total 6 rounds, 48 Push Ups
Set 3: HIIT 20/10 Set timer for 8 Rounds. Work for 20 seconds, use 10 seconds to rest and switch.
Sprinter Start R & Sprinter Start L – Repeat 4X
Set 4: EMOM Set a timer for 5 minutes
Start timer do 10 Front Squats, then hold Low Plank. Repeat on the minute every minute for the 5 minutes Total 5 rounds, 50 Front Squats
Set 5: HIIT 20/10 Set timer for 8 Rounds. Work for 20 seconds, use 10 seconds to rest and switch.
Hi Knees vs Wall Sit – Repeat 4X
P4: Cool Down Jog & Stretch
60 seconds each side: Couch Stretch
30 Seconds each side:
Half Pigeon pose
Prone Chest Stretch
Quad T Spine Twist
Written by: Coach Jentry on April 18, 2018.