Hello Monday!

Today’s workout is my 1000 reps 2 die 4 banded seated row routine. 

I love my one move workouts when I am training depressed or just feel unmotivated to train hard.

Instead of agonizing about my exercise laundry list to complete a “good workout” I minimize it to be a single focus session.

I just have to complete rep after rep and then it’s done! 

I feel these workouts truly help me stay productive during my lows of fitness life.

To have someone else lead the way truly helps. 

So let’s tag someone today who you want to motivate to do this with you!

If you don’t want to do 1000 reps with a band, just go through the motions with me!  

Feeling burnt out from Social Media?

What do you DO when you depend on keeping your presence online to find your clients or keep your business alive?

Quick recap from RADIO PAULINE:

In this heartfelt and candid monologue, Pauline shared her deep frustration and exhaustion with the demands of social media promotion for her business.

She expressed the frequent tiredness of competing with larger accounts and platforms that prioritize generating wealth over personal connection. 

The coach explained her decision to step back from social media events to find more focus on building a more intimate community of clients who choose to work with her privately. 

Pauline emphasized her passion for helping others find self-happiness and personal growth through fitness and wellness, while choosing to distance themselves from the toxic aspects of social media and mass platforms.

https://us06web.zoom.us/rec/share/PddnE46nln5xN2gWCVwNoHWmcv4fOKKwKoYm89E37cbZHFZuwf8tycgM1t_XvtPg.4pWjC5LQss230hVO?startTime=1771491888000&pwd=DOx8dVTHn0qL9RG7VQAAIAAAACw4IvLnPjcAUq3MJqvQPu_J2s_vIn62RUkMKWCOMvvQ3D7Djs5Kksn-UonyFWXPqjAwMDAwNA

End Self-Sabotage! Did you watch this one?

https://paulinenordin.uscreen.io/pages/the-self-relationship

Planche Pushups Practice time!

When I tore my shoulders I decided to change my pushup form to override my weaknesses and come back stronger.

After my shoulder rehab program and building up my body's ability to use my shoulders I fell in love with the planche style pushups.

The difference is the shift of body weight over your body instead of doing pushups where the hands line up with your lower chest.

I do my beginner work to build up to a real planche knowing I'll never be abe to DO real planche pushups.

Why? I'm not training with only one focus, I also don't have the upper body strength required for it and it would likely aggravate the risk for injuries!

Follow along this workout and pay attention to how the difference in form is compared to regular military pushups.

If you get frustrated it's harder than you thought, remember, to be able to make a simple pushup a challenge is the way to grow more muscle! 

Deep fry the buns glute workout that sucks so good and only 10 min long. 

This workout starts with hip circles for a proper warmup and then it's all about hip abductions.

When my piriformis acts up I know I have to go back to proper hip abduction focus for me.

The first exercise is straight leg horizontal hip abduction with the glute acting as the hinge. 

The second exercise is banded hip abduction with an isometric peak hold for 15 seconds.

The third exercise is alternating banded hip abductions while I'm resting on my forearms, after that I get up on my feet and use the bands for alternating hip abduction - extension hybrid moves. 

After this comes the exercise that sucks: the 1-10 reps marathon sets with band around the knees

And it keeps going...how can 10 minutes be so long?!

Face the wall squat with jog intra sets while my cat is looking at yourself in the mirror.

In the jogging I self motivate myself about how it's important to train on my own terms than to train in a way I don't enjoy it.

In the squat sets I use a towel to slide up and down towards the door.

Follow along my sets of 2 minutes jog with squats focusing on range of motion and mobility.

Triceps & Core Action Paralysis Remedy workout.

After warming up I do spider style triceps pushups on my knees superset with overhead skull crushers with a neutral grip.

In between triceps sets I do tall planks with a torso rotation alternating left & right.

I superset the triceps extensions and the planks, then it's time for one arm pushups to a bench with self support to be able to keep going.

As a finisher I do forearm to triceps plank pushups on my knees.

Muscle Yoga Core with no stop!

Muscle yoga requires a lot of focus because it's about mastering the mind with no external mood booster of music, it's silence and it's full focus on discipline! 

In this core workout I situps, boat situps, planks with isometric hip abduction for more oblique work. 

The planks are very advanced, do them on elbows if you need an easier version. 

Later into the workout I do ab press with dumbbell over head with isometric peak holds with slow descent.

After the press I do alternating leg raises and Russian twists and the finisher is the long planks on toes and hands!

Biceps with incline dumbbell curls for 10 minutes session.

I start with alternating biceps curls and do the heavy set first followed by a drop set to keep going.

I keep going with bilateral hammer dumbbell curls until I die, I take a mini pause then rep out alternating hammer dumbbell curls.

Download the Biceps Blast ebook training program in your resources!

Heavy dumbbell Back workout with 6 reps sets!

I do both bench supported dumbbell rows and standing up prone dumbbell rows.

In this workout I'm watching my shoulders and adjust the bench to prevent a muscle strain.

The tempo in this workout is challenging and I am doing set after set of the heavy work with low rep sets.

Later into the workout I do an incline neutral grip dumbbell row for two sets of 15 reps.

I use alternating peak hold reps superset with bilateral neutral grip dumbbell rows, then I do alternating bottom prone dumbbell rows followed by another set of alternating peak hold prone dumbbell rows.