1 Workout, 2 Quotes and 3 Videos (all inside 😎)

 

Hello Everyone and Happy Friday In today's email I want to share 1 Workout, 2 Quotes and 3 Videos   A WORKOUT: WARM UP Cardiovascular exercise 1 mile (run, jog, walk, bike) --  MOBILITY Shoulder Circles  (3 Sets of 15 Reps forward and back) --  STRENGTH Stranding Overhead Press ( 5 Sets of 3 Reps 80% of 1 set rep or as heavy as you can with what you have) --  CONDITIONING (30 min circuit)  Pull ups or TRX Rows (Good Mornings if no equipment) (20 Reps)  Dips (15 Reps)  Pushups (15-20 Reps)  As many rounds as you can in 30 Minutes   COOL DOWN: 10 minute walk TWO QUOTES: I. "Nearly everything awesome takes longer than you think. Get started and don't worry about the clock."   II. "In theory, consistency is about being disciplined, determined, and unwavering. In practice, consistency is about being adaptable. Don't have much time? Scale it down. Don't have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day. Adaptability is the way of consistency."   THREE VIDEOS: I did one of those trendy challenges: Wish you all a Great Weekend...   Let me know if you try the workout, if the quotes hit home or if you watch the videos     Coach Rafael                                                                       -