Daily Practice for 27 Aug 18

Meditation:  Walking meditation for 5:00 at some point today.  If you are new to this practice, keep it simple.  Ideally, perform this outdoors.  Barefoot in the grass is also preferred.  The idea is to simply walk with mindfulness; attention is placed on each footstep as well as being mindful of the breath.

Strength and Conditioning:

3 rounds of:

  • 1 Arm Overhead Squat X 10 each side.  Can be done with a dumbbell, kettlebell, or even an exercise band.
  • Strict Pull Up X as many as possible with good form.  If doing a Lat Pulldown, perform 10 heavy reps.
  •  Kettlebell (or Dumbbell) Swing X 15.  If you don’t have a kettlebell or dumbbell, do Air Squats X 20 instead.
  • Forearm Plank X 1:00
  • Rest as needed.

Rest for 5:00, then…

3 rounds with minimal rest of:

  • Burpee X 10
  • Sit up X 20

Yoga:  Join me at My House Fitness in Avon for my 6:00pm class, or spend at least 10:00 stretching, mobilizing, foam rolling, or a combination of each.

Daily Practice for 16 Jul 18

Strength and Conditioning:

Combo #1

3 rounds of:

  • Floor Press X 15 each side.  If you don’t have dumbbells or kettlebells, use your exercise bands and just alternate pressing one arm then the other.
  • Mobility Burpee X 10.  This is a standard Burpee except you come down into a Yoga Squat rather than just dropping down and jumping back.  After the Push Up, as you jump forward, come back into the Yoga Squat.
  • Forearm Plank X 1:00.  More advanced can do single leg version, alternating every 15 seconds.
  • Rest as needed.

Combo #2:

2 – 3 rounds (depending on how you feel) of:

  • 1 round of the “Leg Blaster”.  The Leg Blaster consists of:
    • Air Squat X 10
    • Lunge X 5 each leg
    • Jumping Lunge X 5 each leg
    • Jump Squat X 10
  • Kneeling Curl and Press X 15.  Again, you can sub this using a band if you kneel on the band.  Taking the legs wider will make it more challenging as it increases band tension!
  • Boat Pose Hold X 1:00.  If you can’t go the full minute, scale back to what you can do.
  • Rest as needed.


Perform 15 – 20 minutes of dedicated yoga postures or attend a class.  Join me at My House Fitness in Avon for my 6:00 – 7:00pm class!