Warm Up:
-Inclined walking
“Life is like a mirror…it will smile at you if you smile at it.” Last week, I shared a summary from an article I read recently that stated the first hour of your morning is dubbed the “golden hour” as how you spend that time highly affects your attitude and outlook for the entire day. I also find this to be incredibly true about Monday in general: the “golden day” if you will. By making Monday positive, productive, and enjoyable, you will set the tone for the rest of the week!
-Inclined walking
Legs:
-Donkey kicks
-Smith machine reverse lunges
-Barbell back squats
-Dumbbell walking lunges
superset with squat jumps
-Leg press
Cardio Cool Down:
-Sprints (30sec on, 30sec off)
Download Version: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
For this week’s plan download (meal plan & 5 workouts):
buy
“Life is like a mirror…it will smile at you if you smile at it.” Last week, I shared a summary from an article I read recently that stated the first hour of your morning is dubbed the “golden hour” as how you spend that time highly affects your attitude and outlook for the entire day. I also find this to be incredibly true about Monday in general: the “golden day” if you will. By making Monday positive, productive, and enjoyable, you will set the tone for the rest of the week!
Gym Style Details:
Top: Victoria Secret
Shorts: Nike Pro Combat
Tip of the Day: MOTIVATION MONDAY! If you read my blurb above and thought, easier said than done…this tip is for you! There are two things that I’ve found make for a great Monday: 1) a “done list” & 2) something to look forward to on Monday evening
First off, I’m a big believer in to do lists, but they can become quite daunting and de-motivating, especially on a Monday morning. Instead, begin a running list of all the tasks you’ve accomplished; from there, you will gain momentum to continue tackling your day and week.
Secondly, it’s important to recognize that not everything you encounter on Monday will be categorized as fun or enjoyable…the commute during rush hour, the dirty shirt you intended on wearing, or the egg for breakfast you thought you had but really didn’t are all things that could make for a bad mood. However, if you have something to look forward on Monday evening, obstacles become a lot easier to jump over because you have the finish line in sight. Whether it’s a glass of wine, a yoga class, a dinner date with a girlfriend…be sure to plan something to make Monday special!
How can you turn a good this good Monday into health and fitness results?
Like I mentioned above, a good Monday = a better week all because you have the momentum to continue on a high note. After a great Monday, it may be easier to wake up early on Tuesday to get to the gym before work, for instance. Or because you were productive on Monday and got to the grocery store, you’re all set up for a week of healthy eating. Never underestimate how much your personal life affects your health and fitness goals.
I am looking forward to watching the sunset at the pool this evening 🙂
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Love the idea of making Monday something special!! 🙂
Got my Monday off to a GREAT start with a nice, long run. Thanks for your daily inspiration & motivation, Lauren!