Daily Practice for 01 Oct 18

Strength and Conditioning:  Compare results to the Daily Practice from 02 Jul 18.  Note any progress and improvements in your results!

4 rounds, not for time of:

• Pull Up X as many as possible with good form – minimum of 5 reps.  Otherwise scale with assisted pull up, lat pulldown or band pulldown
• Goblet Squat X 10 as heavy as possible
• Upright Row X 15
• Sit Up, or alternative of your choice X 20
• Rest X 1:00 between rounds

Share your results, experience or comments below!

Yoga:  10:00 of Yoga, mobility, or stretching.  Or, join me at The Hub in Carmel for my 9:30-10:30am class, or at Invoke Wellness Center in Indy from 5:45 – 6:45.

Daily Practice for 28 Sep 18

It’s Friday!  That can mean only one thing… its Yoga Day!  Pick a practice of your choice, just make sure it’s for a minimum of 30:00 today.

Daily Practice for 27 Sep 18

Meditation:  Meditate X 12:00.  Not sure how to meditate?  Be sure to contact me for instruction and guidance.  I’m here to help!

Strength:

Combo #1 X 3 rounds:

• Pull Up X as many as possible.  If doing Assisted Pull Ups or Lat Pulldowns pick a weight that is really challenging X 5 reps.
• SloMo Push Up X as many as possible with good form and full range of motion.  “SloMo” = 3 count as you lower, 3 count as you push up
• Butterfly Sit Up X 20
• Rest as needed

Combo #2 X 3 rounds:

• Thruster X 10
• Burpee X 10
• Kettlebell Snatch or High Pull X 10 each.  You can use a dumbbell for this movement.
• Forearm Plank Hold X 1:00
• Only rest during this combo if you must.  The intention is to finish 3 rounds as fast as possible with solid form.

Yoga:  Yoga, stretch, mobilize and/or foam roll for a minimum of 10:00.  Focus on hips, hamstrings, calves and lower back.

Daily Practice for 26 Sep 18

Meditation:  Meditate for 10:00 today, ideally earlier in the day.  Then, journal for 10:00, ideally shortly before bed.

Cardio:  Short (but sweet) Intervals.

• Run X 100 meters as fast as possible.  If you aren’t running, do another mode of activity (even jump rope!) for 1:00 as hard as you can.
• Recover X 2:00
• Repeat for a total of 8 intervals.  Beginners should limit to 5 intervals.

Yoga:  Do the Yoga today, rather than just stretching or mobilizing.  Practice for a minimum of 15 minutes.  This can be a solo practice, a video or audio.  Check out my live yoga class audios HERE!.  There’s even a free one you can download 🙂

Daily Practice for 25 Sep 18

Meditation:  Meditate for 10:00 at any time.

Metabolic Conditioning (MetCon):  

In this workout, you rest only when needed and complete the workout as fast as you can, yet NEVER compromising form.

For time – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

• Walking Lunge (each leg).  Hold Dumbbells at your side.  Go heavy, yet manageable with solid form
• Strict Press (aka “Military Press” or “Shoulder Press”).  Go heavy, yet manageable with solid form
• Jump Rope X 5 (for example, in the round of 10, you do 50 Jump Ropes.  The round of 9 you 45 Jump Ropes and so on)
• Hanging Leg Raise.  If you don’t have access to a bar for Hanging Leg Raise, or are not able to do them, do Lying Leg Lifts as a substitution.

Explaining the rep scheme:  You perform one round of the circuit, doing 10 reps of each movement, except Jump Rope, where you do 5 times the prescribed reps.  Once you do 10 reps of all the movements, you go back to the top of the list and do 9 reps of each.  Then 8 and so on.  This is a MetCon which is geared towards amping up your metabolism, elevating your heart rate and challenging you mentally.  Go at an intensity that is right for you.  Just be sure to push yourself a little today.

Yoga:  Attend my 5:45pm yoga class at Cityoga, otherwise spend at least 10:00 stretching, mobilizing and/or foam rolling with an emphasis on rolling your back and glutes.

Daily Practice for 21 Sep 18

Friday is Yoga Day.  Join me for my 10:15am Heated Vinyasa at Cityoga, use one of my audios (recorded live), join in another class, do your own practice at home that is self guided or use a video.  Make it happen and enjoy!

Stay active over the weekend.  Do something fun!  Get outdoors and go for a hike, a trail run, kayaking, biking, or whatever you find enjoyable while being active.  Aside from that, eat well, get some rest and be prepared to resume formal training on Monday.

Peace,

Chris

Daily Practice for 20 Sep 18

Meditation:  Early morning meditation for 10:00.  Journal for 10:00 at any time today.

Cardio:  30:00 at a moderate and sustainable pace.  Activity of your choice.

Yoga:  15:00 of Yoga postures or stretching of your choice.

Daily Practice for 19 Sep 18

Meditation:  10:00 walking meditation at some point in the day.

Strength:  

Combo #1 X 3 rounds:

• Deadlift X 10 as heavy as possible (with strict form)
• Burpee X 10
• Butterfly Sit Up X 15
• Yoga Squat X 1:00

Combo #2 X 3 rounds:

• Pull Up X as many as you can do (5 minimum, otherwise use assist or do a Lat Pull Down X 10)
• Kneeling Curl and Press X 10 as heavy as possible.  No movement in the rest of the body.  Keep your core tight
• Boat Pose Hold X 1:00 (modify as needed to hold for the full minute)
• Cobra Pose X 5 breaths

Yoga:  10:00 of stretching, mobility and/or foam rolling.  Focus on lats and spine.

Daily Practice for 18 Sep 18

Meditation:  Meditate for 10:00 today.

Cardio:

Run 1 mile for time.

Rest X 3:00.

Run 1 mile for time.

See if you can keep the second mile time within 1:00 of your first time.  If you cannot run, do an alternative form of cardio and go hard for 8:00.  Rest 3:00 and repeat.

Yoga:  Join me for my 5:45 – 7:00pm Hot Vinyasa class at Cityoga, otherwise, spend at least 10:00 stretching and foam rolling.  Focus on quads, hips and calf muscles.

Daily Practice 17 Sep 18

Meditation:

Early Morning Meditation X 10:00 followed by 10:00 of journaling.  Write down the “one big thing” you want to accomplish this week and the steps that need to take place for that to happen.  Decide what when you will accomplish this “one big thing” and when you will do each step to make it happen.  Put it on your weekly calendar and make it happen!

Strength:

Combo #1 X 3 rounds:

• Front Squat (can use barbell, dumbbells, kettlebells, or bands) X 10 as heavy as possible
• Hindu Push Up X 10
• Yoga Squat X 1:00 (consider this your “recovery” and go right into your next round

Combo #2 X 3 rounds:

• Weighted Walking Lunge X 10 each
• Incline Bench Press (if you don’t have an incline, do flat bench or floor press) X 10 as heavy as possible
• Plank Pike with feet on paper plates (modify by doing Knee In) X 10

Yoga:

Join me for my “Gentle Yoga” class at The Hub from 9:30 – 10:30am or my “Heated Vinyasa” class at Invoke Wellness Center from 5:45 – 6:45pm.  Otherwise, spend at least 10:00 stretching, mobilizing and/or foam rolling.  Focus on lower body.