Good morning!
If you're in the States, I wish you happy 4th of July celebrations and hope you're enjoying some good time today.
If you're not in the States, happy Monday! It's a new week, it's time and opportunity to do things better than last week!
Whether you're celebrating the 4th or just want to start your week off with a kick-butt workout, here's the workout we did Saturday morning at the bootcamp.
Saturday Morning Bootcamp VI
Our group was a bit smaller than it usually is, due to the holiday weekend. But everybody who showed up did incredible work working through this 10-15-20 challenge–and it wasn't the easiest one!
Here it is:
How to do the workout:
There are four stations: Dumbbell Station, Bodyweight Station, Kettlebell Station and another Bodyweight Station.
The workout consists of four 5-minute AMRAPs. You'll be doing the designated number of reps of each exercise and repeat the same sequence for 5 minutes before moving on to the next station.
You'll be moving from the Dummbell station to Bodyweight station, from there to Kettlebell station and lastly, to second Bodyweight Station.
Dumbbell Station
Do 10 thrusters, 15 shoulder presses and 20 upright rows. Repeat the sequence as many times as you can fit into five minutes.
Bodyweight Station I
Do 10 bodyweight squats, 15 bodyweight squat jumps and 20 tap squat jumps. Repeat the sequence as many times as you can fit into five minutes.
Kettlebell Station
Do 10 kettlebell split squats (5 right, 5 left), 15 kettlebell squat jumps and 20 kettlebell swings. Repeat the sequence as many times as you can fit into five minutes.
Bodyweight Station II
Do 10 V sit ups, 15 plank jacks and 20 jackknives. Repeat the sequence as many times as you can fit into five minutes.
The whole workout will take about 25 minutes (4×5 minutes in each station, plus about a minute or so for the rest and to move to the next stations).
Hope you enjoy it!
Yoga at Square One Yoga
Confession: I haven't been doing yoga a whole lot lately. To be even more honest, it must have been months since I last took a class.
But I've been missing it again. I've been more tight than usual, which is largely thanks to practicing pistol squats that still leave me tight and stiff like a cardboard. Lifting heavier weights does the same.
Speaking of flexibility… Krista and I are hosting the 6-Week Flexibility Challenge at 12 Minute Athlete. If you think you could use some stretching too and want to become bendier, be sure to join us!
Secondly, I know that my mind needs yoga. It really does, but at times, I tend to forget about that. When everything is going well and I feel awesome and happy, I forget about yoga. But when routine kicks in, I get overwhelmed or I have a lot of things racing in my mind back and forth, I know there's a missing piece. And often it's yoga.
That's what has been happening lately–my mind has been constantly racing and I've found myself slightly more stressed than usually. I realized that I haven't taken time for yoga in a long time.
I wanted to change from my old yoga studio to something that is closer to me and was lucky and found a good deal on Groupon. After teaching the bootcamp on Saturday, headed to Square One Yoga.
The class was very small–the holiday weekend was more quiet than normally for them too. But I loved the location, instructor and the whole class. We did a few new to me movements and while the class was physically definitely on the easier side, it was exactly what I needed on this a bit sleepy Saturday morning.
The Rest of the Weekend
But back to Friday, when we did a little bit of shopping…
I'm not a shopper, I don't like it. I only like to buy food and workout gear. But I liked to shop for this thing last week…
We're moving to a new place soon. I've lived in the States for a year and three months, and until now, we never really thought about getting a car, because everything we needed have been close enough. We do our everyday errands walking, by bike or catch the BART (Bay Area Raptid Transportation). We lived really close to BART station, so getting on the train was quick and convenient.
However, after we move, I'll be further away from my work and BART and riding my bike for 45 minutes in the darkness to get ready to teach the 5.30am morning bootcamp class is not going to happen. It's time consuming and not the safest thing to do.
So, I got this little moped and I've been testing it out. I have to say that I was pretty nervous about it at first, because I haven't driven a car or any other motor vehicle a whole lot in California. So the first tries I did on this moped left me a bit scared. It was a good core workout though, I was super tense when riding it!
But I'm getting better and actually been enjoying it a lot in the past two days. The hills on the Bay area are truly amazing and cruising around with this baby has been a lot of fun thus far!
Monday Thoughts
Hoping you have a great Monday and the rest of the week! For those of you living in the US, it probably is a fun day anyway with all the celebrations, fireworks, friends and family.
But for those who are back at their desk or other job and who feel that the routine is kicking in, know that you can make your Monday (and the rest of the week) better if you choose to do so.
Think about it that way: It's a new week, new day, new opportunity. That's why I like mornings–they always offer another chance to get a fresh start or do things better than before. Mondays are the same way.
It's all about how we want to see things–so make the most of your Monday and make it a good day! A good week starts with a great day.
Talk soon!
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