Folks fail in their fitness plans because they self sabotage themselves, give up or never get started in the first place. Find something that inspires you and engage in rituals, to become habits, that constantly progress and move you forward.
Dynamic body-weight warm up: Hip heists x 10, sprawls x 5, handstand kick ups x 5 for rounds, then:
“Top of the Minute”
At the start of every minute complete 15 kettlebell single arm snatches, rest the remainder of the minute and switch arms at the start of each minute. Complete 8 minutes.
Rest 2 minutes, then complete the same protocol using 7 x kettlebell single arm clean and jerks. If using double kettlebell clean and jerks do 5 reps and rest the remainder of the minute.
Finisher: 10-1 prison workout, alternating between:
- Hindu push-ups
- Hindu squats or vertical jumps
Qigong