Before we get to today’s workout, pause for a moment and take a deep breath. Feel the oxygen flood your lungs and course through your veins. On your exhale, slowly release your breath. Now, continue your breathing pattern and think of one aspect of your body for which you’re grateful. Maybe it’s how your body shows up for you everyday. Or, how it gets you where you need to go. It could be how awesome your body feels after a good workout and a warm shower. No matter how big or small, you can find something you’re grateful for when it comes to your body.

For many of us, it can be easy to take our bodies and our health for granted. For others, maybe there’s been a wrinkle in our health – something that throws us off course. Whatever the case may be for you, the side effects of gratitude are consistently beneficial. From improved physical well-being to enhanced self-esteem and relationships, gratitude is a gateway to so much good. It can change our reality and improve the quality of our lives beyond measure. Let gratitude saturate your whole being right now and for the remainder of your day. Take note of how you may (or may not) feel better as a result of this newfound gratitude. No judgements. Just notice and observe. Practice gratitude during a tough workout, when you have a cold, or when you’re stuck in traffic. It’s when things get challenging that gratitude can be our best tool for growth and greatness. Cheers!


Equipment: Weights, Mat, Band (optional), Jumprope, Timer

Part 1: Warm up with dynamic movement and rhythmic cardio for 10 minutes

Part 2: Activate with band on thighs & do 1 round

 (if you don’t have a band, pretend you do!)

10 side steps

10 Front Back Step

10 Clamshells

10 Lateral Leg Drops


10 Supermans

10 Plank Jacks

10 Hip Hinges (standing)

Part 3: Interval Training 2X: 20/no rest until end

(Try to keep knees off ground in planks)

Bird Dog R

Bird Dog L

Side Plank R

Side Plank L

Low Plank Body Saw

Boat Pose

Glute Bridge R

Glute Bridge L

Part 4: Met Con Sets

Set 1: Perform 3X

5 Burpees

10 Side Step Single Arm Press

20 Weighted Skaters

30 Mountain Cimbers

40 Flutter Kicks

50 Jumprope Skips

Set 2: Perform 3X

4 Navy Seal Ups

8 Renegade Rows

12 GBHE + Pullover

16 Sumo Hi Pulls

20 Jumping Jacks

Set 3: Perform 3X

10 Stiff Leg DL

15 Wall Sit Biceps Curls

20 Walking Lunges

30 Hi Knees

Part 5: Pick a mobility exercise from the client portal!


Thrive on,

Coach Jentry