Try and F*#! with Me Now Workout

Hi Philosophers!

I have a great new workout for you today that will only take 20 minutes but will tone you from head to toe, with a special emphasis on your upper body.  I know you can find 20 minutes today to take care of your body.  

This is the perfect workout for getting out any anger or aggression that has been festering inside of you this week.  Working out is a very healthy way of dealing with life's frustrations.  Are you pissed off at your boss?  Your kids are misbehaving?  Friends are disappointing you?  Not enough cash in your wallet?  PMS? ;)  Today, no matter what is eating at you, I want you to use that anger and frustration as your fuel for this workout.  Let it push you with extra adrenaline.  Instead of punching a wall, push yourself for a couple extra reps.  By powering through this workout, you will empower yourself.  If you can do this workout at your maximum intensity, then when someone comes at you wrong today you can think to yourself, If I could handle this workout today, then I can handle you.  Try and F*#! with me now!

When you are done with the routine, cool down with a nice stretch and focus on your breath.  After stretching, sit in a cross-legged position, close your eyes, and breathe deeply.  Clear your mind.  Now the challenge is NOT to think about the situations and people nipping at your heels.  They have no power over you.  You have confronted all of your negative feelings, so now let them go.  With every exhale, let go more.  Remember this feeling for the rest of the day and whenever someone tries to test your limits, know that you and only you control how you feel.  Only you are the master of your thoughts and emotions. 

Be powerful today, Philosophers.

Monica

Try and F*#! with Me Now Workout

Circuit #1
Set your Gymboss Interval Timer for 4 rounds of 10 and 50 second intervals.  Rest for 10 seconds and work at your max for 50 seconds.

Push Up with Row

Backward Lunge Kickup

Tabata Jump Rope
Set your timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and work for 20 seconds at your max.

Circuit #2

Set your interval timer for 4 rounds of 10 and 50 second intervals.

Bridge with Fly

Roundhouse Kick with Knee Raise

Tabata Jump Rope

Set your interval timer for 8 rounds of 10 and 20 second intervals.

Circuit #3

Set your interval timer for 4 rounds of 10 and 50 second intervals.

Tricep Dip on Dip Station

Santana Plank

The Exercises

Push Up and Row

Place a pair of dumbbells on the floor where your hands will be.  Grasp the dumbbells and get into the plank position.  Do one push up.  Once you're back in plank, raise the dumbbell in your right hand to the side of your chest by pulling it upward and bending your arm.  Lower your arm so you are back in plank and repeat the sequence, alternating sides.

Backward Lunge Kick Up

Start in standing position.  Step your right foot back into a lunge, being careful not to extend your knees over your toes.  Step your right foot forward and kick it up as high as you can in front of you.  Come back to standing and repeat, alternating legs.

Bridge with Fly

Beginner Modification:

If you are a beginner, put your feet on the floor.  More advanced, put your feet up on a stability ball or chair.  Lift your pelvis so that your body is one straight line.  Keep your core and glutes tight.  Hold dumbbells above your chest.  Resist as you lower your arms to the side, keeping them slightly rounded as if you were hugging a tree.  Raise your arms back to starting position and repeat.

Roundhouse Kick with Knee Raise

Stand in the middle of your dip station.  Do a roundhouse kick with your left leg over the left bar and as your foot comes back to the floor, grab both bars with your hands and left your knees as high as you can.  Repeat, alternating legs.

Tricep Dip on Dip Station

Hold yourself up on the dip station.  You can keep your toes on the floor if you are more of a beginner, or for more of a challenge you can bend your knees and raise your feet off the floor.  Keep your elbows tight to your body and lower your body down until your upper arm is parallel to the floor.  Push your body back up to start.  Repeat.

Santana Plank

Get into plank, making sure your body is in a straight line from head to ankles and keep your core tight.  Shift your weight onto your left arm and rotate your torso, lifting your right arm up to the ceiling.  Pause for a moment and return to start.  Repeat on the opposite side.