Sunday Coffee Talk 5.0

Sunday Coffee Talk 5.0

Quotes, Tips, Motivation, Workouts, And More

More weddings and lots of family time has made for a great weekend thus far and even more to look forward this week ahead. I cannot wait for the workouts this week, as I am back in my element and once again will be lifting with Levi Seekins and company. Always a pleasure to be pushed to work incredibly hard in the weight room by some friendly competition.

Quotes for the Week:

  • “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”– John R Wooden

Don’t dwell on what you have accomplished in the past. Sure it is fine to reward yourself for accomplishments and achievements, but always be moving forward to get better and make the most of your abilities. We all have more ability than we realize. It is all about making the most of what we have been given!

  • “Failure is not fatal, but failure to change might be.” –John R Wooden

As was discussed in our six-pack abs series, if something isn’t working you must change it. Failing is not a bad thing as long as you learn from it and correct it the next time. However, failing to change will only lead to more failure and more frustration.

  • “Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” -Martin Luther King Jr.

Every journey starts with a single step. You don’t have to see the end result to start something new. You just have to take it day by day to work towards where you want to be. If you work on getting better each day, you will soon be able to see the whole staircase ahead. And in no time you will be on top of that staircase looking back at all your hard work and success and feel great satisfaction.

Workout of the Week:

I did this workout a few weeks ago and could barely feel my legs by the end. It is a combination of heavy lifting and high intensity bodyweight exercises, and will leave you on the floor dripping with sweat by the end:

(Use a challenging but comfortable weight.)

  • Deadlifts: 2 sets X 7 reps
  • Squats: 2 sets X 7 reps
  • Barbell Lunges: 2 sets X 7 reps each leg (14 total)
  • Single Leg Calf Raises: 2 sets X 14 reps each leg
  • Single Leg Dumbbell Squat: 2 sets X 14 reps each leg

You will complete the five exercises above with 30-60 seconds rest in between sets. Once you have completed all five exercises, rest for 90 seconds and complete the bodyweight circuit below:

  • Bodyweight Squats: 20 reps
  • Bodyweight Lunges: 20 reps
  • Bodyweight Squat Jumps: 20 reps
  • Jump Lunges: 20 reps
  • Dumbbell/KettleBell Swings: 20 reps

Repeat 2 times through. You are trying to complete the exercises above two times through with as little rest as possible.

Once you complete the circuit above, rest for 90 seconds and complete the whole workout once more. In all you will complete the first five exercises for a total of 4 sets (2 sets in the first round, 2 sets in the second round), and the bodyweight circuit 4 times through.

It should take you about 45 minutes to complete the workout. For beginners feel free to use a lighter weight on the weighted exercises and lower the number of reps for bodyweight exercises.

Inspiration for the Week:

  • “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” -Zig Ziglar

Especially when first starting out, motivation can be hard to come by. You must find the motivation to get better daily so you can achieve the results you desire. Stay motivated and keep doing things right, and results will be soon to follow!

Stay Tuned…

I will have lots of workouts for you this week so keep an eye out for that. Also, another interview coming tomorrow with a great friend of mine. You will not want to miss this interview so be sure to check back tomorrow! Highly inspiring and full of knowledge.

Keeping you inspired this week…

Questions or Comments?
I would love to hear your feedback below!

 

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