Happy 2017 Full-Body Bodyweight Circuit

Happy 2017!!

How’s it going so far? No matter what’s happened in the last 3 days, you know you are having a better year than Mariah Carey and Ronda Rousey. Yikes!

Did you make resolutions this year?

I listened to a few interesting podcasts about different variations of resolutions. There’s traditional resolutions like eat more vegetables, work out 3 times a week, meditate daily etc. Then, there are resolutions that are more about choosing a word or phrase that will be the theme for your year. This type of resolution is really about changing your mindset, which will influence how you approach everything you do this year. I think both types of resolutions are valuable.

My theme of 2017 is to approach everything I do with enthusiasm and gratitude. I also set a few traditional health and fitness goals. In order to track my health and fitness goals, I am using the Way of Life app. Tracking habits/resolutions helps with accountability and evaluation. Without tracking, you can’t review progress or setbacks or revise your plan to increase success.

I am in no way affiliated with the Way of Life app. It’s something I have been using since last summer and have found it helpful and easy to use. It’s available in the app store.

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There is a free version, which (I think) allows you to track 3 habits, and a $4.99 version that allows you to track an unlimited number of habits. You can set a reminder so you don’t forget to complete your journal, review charts of your progress and even share your charts. This is what my daily journal looks like:

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(Click the links to learn more about hydration, oil pulling and dry brushing.)

You can also use good ‘ole pen and paper to track your habits. The important part is that you do track them.


Happy 2017 Full-Body Bodyweight Circuit

This workout is inspired by 2017 (obvi). I completed it yesterday while Tyson cheered me on or completely ignored me and destroyed that green toy.

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Complete 4 rounds with the following rep counts for each exercise:

Round 1: 20 reps

Round 2: 17 reps

Round 3: 10 reps (2 + 0 + 1 + 7 = 10)

Round 4: 8 reps (1 + 7 = 8)

Circuit

5-10 minute warm-up: jump rope, jog, or a cardio machine if you are at the gym

  1. Walking Lunges (reps/each leg Ex. Round 1, complete 40 total walking lunges)*
  2. Mountain Climbers
  3. Bulgarian Split Squats (reps/each leg)**
  4. Squat Jumps or Box Jumps
  5. Push-ups (feet or knees)
  6. Butterfly Sit-ups

Complete each round with minimal rest between exercises. Rest as needed between rounds.

Finisher: after completing all 4 rounds do a plank hold for 2 minutes and 17 seconds. Take breaks as needed but total accumulated plank time should be 2:17.

*To focus on the booty, take long steps and really push through the heel to return to a standing position.

**You can prop your resting leg on a bench, chair, cooler, exercise ball…

 

Please listen to your body and modify as necessary. Enjoy!

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