- Are all fats bad for you? What you need to know about fats.
- Taking the first step at the beginning of the week is great motivation and key to consistency.
You Can’t Be Consistent Without Starting…
“I will start Monday…” How many times have we heard this, or even better, said it to ourselves? There is absolutely no problem with this statement if it is true. The problem lies in the fact that it often isn’t.
Why is that?
From a psychological perspective, this occurs because we often imagine the future as either better or worse than the present moment. This “mind” activity paints a beautiful picture of us getting dressing in the best form-fitting workout clothes, lacing up our sneakers and performing the most intense workout routine that we ever have!
And that’s where it usually ends…
The beginning of your week rolls around, and it just so happens that the conditions aren’t as ideal as you thought they would be. You are tired after work, its cold and rainy and your body feels heavy… So, the workout just won’t happen tonight, but tomorrow! Maybe?
How to End the Cycle
The best way to end this cycle of broken promises is to simply END IT! Whenever your first workout routine for the week is scheduled, you have to fully commit to starting it — at least. Even if your workout routine is abbreviated and you only perform 5-10 minutes of unstructured exercise, it is still better than not exercising at all. Even better, if you can do something that first day of the week, you will help your momentum from the previous week continue and you will be more likely to continue your workout routines for the following week.
In my experience, I have also noted an interesting correlation. Those who missed workouts at the beginning of the week missed more workouts than those who missed in the middle of the week. It seems that once we commit to the first workout for the week, we are more likely to complete our other scheduled routines.
So with that being laid out! Let’s get to it!
Monday 20-Minute Total Body Workout Routine
Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat. If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.
1. Wood Chop
For this first round of Wood Chops, I want you to go slow, performing for 45 seconds on each side. While you are doing this exercise, allow yourself to relax and get into a somewhat meditative mode. Focus on the beautiful and amazing ability of your body to coordinate the movement of the dumbbell in the somewhat complex exercise. Allow your mind to release the stresses of the day.
On your second round, let’s pick the pace back up to “performing as many as you can” in 90 seconds.
This exercise works your shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.
Today I want to introduce you to a new exercise, the Back and Forth Lunge. I am particularly fond of this exercise because it involves a bit of coordination, which is often overlooked in resistance training. If you are like most, you may have been fairly coordinated when you were younger and actively involved in play and/or organized sports. But as you aged, you remember how easy it once was to catch a ball… But nowadays, not quite as simple.
Well, in order to maintain your coordination, it is important to work those parts of your brain that are involved in helping you maintain your balance. This exercise is perfect for that.
Take your time and perfect your technique with this exercise. If you can only do a few, no problem. You will get better over time.
This exercise works your glutes, quadriceps, hamstrings, core muscles.
Lets’ round off your shoulders and the supporting muscles with the Shoulder Circles exercise. The most important tip for this exercise is to make sure that you do not hold your breath during the movements! The next most important tip is to make sure that you keep your back straight and your abs as tight as possible to maintain your posture. Do this, and you will do well with this exercise. This exercise works your shoulders, trapezius, pectorals, core muscles.
You know that that have to get in some sore of core workout today! The Flutter Kick is a good exercise for your abs and your upper leg muscles. Set a goal to go for the full 90 seconds! This exercise works your abdominal muscles, back muscles, quadriceps and hip flexors.
Let’s finish up your circuit with a challenging, but effective multi-joint exercise, the Upright Row Squat. If you perform the proper technique as explained in the exercise video, you will work the majority of muscles in your body with this exercise. Remember to make sure that you are regularly breathing and that you do not bend your back forwards too much when going down into your squat. This exercise works your shoulders, triceps, biceps, quadriceps, glutes and hamstrings.