(This is an excerpt from the mindset course that 5 of our awesome members are taking)
There was a study years ago (The Standford Marshmallow experiment) that had small children sit in a room with a marshmallow. They were given the option to eat the marshmallow, or if they waited (roughly 15 minutes), they could get 2 marshmallows.
You would think that the kids with the most willpower were the ones that could delay their gratification. But that’s not really how ‘willpower’ works.
The kids that were most successful in delaying their gratification were the ones that DID something to pass the time.
“They made up quiet songs…hid their head in their arms, pounded the floor with their feet, fiddled playfully and teasingly with the signal bell, verbalized the contingency…prayed to the ceiling, and so on. In one dramatically effective self-distraction technique, after obviously experiencing much agitation, a little girl rested her head, sat limply, relaxed herself, and proceeded to fall sound asleep.”
What can you take away from this? People that say “I just won’t eat the chips” are taking the wrong approach. Instead of just thinking really hard about what you don’t want, you should get up and actually DO something.
Bent Over Rows – if you have a weighted implement, use it. If not, move on to the workout. Keep the back flat in a good morning position, and pull the weight up to the body. Keep reps controlled with ZERO body movement.
Thrusters/Goblet Squats – Use the weight if you have it. Something you can do each round unbroken. Barbell would be 95/65# for brown. Scale down from there. If you don’t have an object, find one (kitty litter, dog food, etc.)
Russian Twists – Use a plate or odd object. These are 2-count. If you find you have too much rest, slow them down.
Skipping/Penguin jumps – all out for the minute. See how many reps you can get each time.
During this time away from the gym, I’ve been spending a lot of time putting together a 4-week mindset course.
Here’s the course description:
“What do you want? What’s your main goal? Why haven’t you reached it yet? What’s holding you back?
These questions will be answered over a 4-week period, with inspirational lessons, and practical action items that will get you moving in the right direction.
This is just the beginning of something great.”
The course is designed for any type of goal. It doesn’t have to be fitness or nutrition related at all. It might be to become a better spouse or parent. Or to improve your career or finances.
I’m opening up to the first 5 people that would like to be the test pilots. The price is 50% off, in exchange for feedback at the end of the program.
Starting with Good Mornings. The 2121 is the tempo. 2 seconds down, hold for 1, 2 seconds up, hold for 1. Do that 10 reps. Keep the back night and flat. If you have weight, use it. If not, cross the arms over the chest.
We have a 3 minute AMRAP that you’ll be doing 4 times. Burpees/down-ups are small reps, so those should be quick and steady.
KB/DB swings – unbroken! If you have a barbell, feel free to do Hang Power Cleans with a weight you can do unbroken also.
Skipping – As unbroken as possible. If you’re getting tripped up too much, drop a level. If you don’t have a rope, do penguin jumps (jumping hip taps).
Rest 1 minute between rounds and try to get the same amount of reps each AMRAP. Enjoy!
Today is an Interval Workout — all about consistency. Work to keep every round the same, or FASTER. Start at a conservative pace, but complete every set unbroken. Take easy, smooth transitions on the first round. Take a few deep breaths between movements to control pace and maintain quality.
Jumping Jacks and Plank Marches should be done smooth and consistent, in the groove. For the core hold, keep it HIGH quality. Don’t slack off here.
When you hit the rest period you should feel like you EARNED it. If you feel like the rest is too long, you didn’t go at the appropriate pace (you went too slow).
Today it’s an 18 min AMRAP. It will burn, quick. Expect to be sore. With only 3 movements building in reps for 18 minutes, the sets will get big. Break up the pushups right away, to avoid fatiguing too early. If you fail pushups, it’s hard to come back.
The Anchored Situps & the Lunges can be done unbroken for as long as possible — it’s much harder to reach failure on these movements. For extra challenge, add weight to the squats with a backpack, sandbag, Kb, or Db.
Use a Bumper Plate, medball, slamball, DB, backpack, sandbag, book, water jug, or whatever works, for the Ground to OH. This is true, old-fashioned “odd-object” training! Grasp it, touch it to the floor, then raise it overhead (like a Devil’s press or Muscle Snatch).
Shoulders & core will get taxed quickly, but keep movement steady.
This rep scheme works its way back up from the 9, to 21 again. Way more fun! This means you need to approach it differently than a traditional 21-15-9. Move smooth & steady through the burpees – don’t stop moving for all these sets. After the burpees, take a few deep breaths before starting thrusters. Weight should be light enough to do 21 unbroken, but heavy enough to be uncomfortable. Break the Thrusters into no more than 2 sets, if legs are too fatigued. Stay consistent with movement & pace throughout the workout.
OBJECT: Barbell, Dumbbells, or Kettlebells (if available) for the thrusters — or non- conventional equipment: a sandbag, loaded backpack, 2 Water jugs (or anything with handles). Get creative!
This workout is so simple, but so…spicy. You don’t need any equipment except maybe a table or chair if you want to make the bodybuilders easier. On the 8-count bodybuilders, don’t rush. These are NOT burpees — each pushup should be done perfectly and with control. When you’re in the plank position and jumping your feet out, stay STABLE. Don’t sacrifice form.
As you move through, breathing will be a factor … BREATHE through. Pushup fatigue will come, and that’s ok — manage the fatigue, slow down the pace… but KEEP MOVING.
A yoga mat is all you need for today’s workout (really just for comfort.) Accumulate these reps in any way you choose — breaking it into rounds is easier, and hardest is to go straight through as written.
Regardless of strategy, take this opportunity to focus on movement quality. Rest as needed, but work to stay steady the entire workout. Add “weight” to the Glute Bridges by using only one leg, or by stacking books (or anything) on your hips, GET CREATIVE!