100 jump ropes
60 air squats
50 superman
40 lunges each leg
30 sit ups
20 push ups
10 burpees
100 jump ropes
Drop 10 from every set till zero. ie: 50 squats, 40 superman’s, 30 lunges, 20 sit ups, 10 push ups zero burpees. 40 squats, 30 superman, 20 lunges, 10 sit ups, zero push ups, zero burpees. 100 jump rope after each full round. Post time to comments.
Featured Zero Calorie Recipe
Ingredients:
Positive Attitude
Belief in Yourself
Set goals
Directions:
Combine your Positive Attitude and your Belief in Yourself into a glass. Double check to make sure the glass is half full. Drink while preparing the rest of the recipe as often as needed. Be sure to mix up another batch when necessary. Set aside one batch to add later.
Prepare your Goals.
Take out all of your raw goals from the cupboard, fridge or pantry (wherever you store them) and lay them on the counter. Next, season your raw Goals with your Why for each of the goals you pulled out. To do this stack up all the reasons you have for achieving your goals on top of each of them. Make sure the stack is both heavy and high. Mix together. Sift in Realism, and Specifics with your stack of Goals and Why. This step is very important so make sure the Realism and Specifics are distributed all throughout your Goals.
Sprinkle the glass of Positive Attitude and Belief in Yourself over your batch of Goals. Make sure you add enough to make a very moist, pliable dough.
Recruit someone to help you with the next steps. There is going to be a lot of rolling, cutting, baking, eating and celebrating that you wouldn’t want to do alone.
Together, make sure to roll out your Goals into a nice plan of action. Cut them into nice bite sized pieces. Make sure that the team of people you’ve recruited are a part of the rolling out process to ensure the finished product.
Bake your goals by taking Action. Cook as long as needed at a temperature you are comfortable with. Timing will vary. Keep adding Positive Attitude and Belief in Yourself when the dough starts to dry up.
Note: Be sure to enjoy the cooking time! Also your supportive recruits are there to get you through the rises and falls of the dough and also to make sure you don’t take them out before they are done.
Enjoy your finished product! Goals with an intense Why, seasoned with Realism and Specifics, covered in Positive Attitude and Belief in Yourself, rolled out into a Plan of Action and then cooked to completion gives you the best food you could have…RESULTS!
Tiffany Divelbiss • Scottsdale Nutrition Coach • The Edge On Wellness
9160 E. Shea Blvd. Ste 106 • Scottsdale, AZ 85260 • 480-990-9355
www.scottsdalenutritioncoach.com •
*ASK ABOUT OUR OFFERS FOR THE NEW YEAR!*
WARM UP
High knees in place 1 min
But kickers in place 1 min
Mountain climbers 1 min
Sit ups 1min
Reach for your toes 1 min
WORK
100 Jumping pull ups
75 Pull ups
50 Reverse pull ups
100 Jumping pull ups
How long can you hang? 5X
Warm-up
5 minute jump rope
Set a timer for 10 minutes and do each exercise until fatigue, then move on to the next exercise. Constantly be moving.
Shadow Box
Push Up
Jumping Jacks
Sit Ups
Air Squats
Sumo Walk
Supermans
Pelvic Thrust
Work
50 Wall Balls
500 meter row
50 Medicine Ball Thrusters
500 meter row
50 Medicine Ball Push Press
500 meter row
Cool Down
5 minute jump rope
Post number of jumps to comments.
