Welcome to today’s workout routine. We have a fantastic, equipment free workout on the agenda for today. This routine will take 40-Minutes to complete. We have some fun moves in this workout, so be sure to let me know in the comments if you have any favorites.
As always, you will find the full length workout video and photo tutorial below.
I filmed this workout as a part of the Fit and Fun Summer Run & Body Sculpt Workout Program (6-weeks of awesome workouts!). You can find the full workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program
The quote above is from the author of one of the most powerful books that I have ever read. Man’s Search for Meaning by Viktor E. Frankl. I highly recommend this book. It’s a powerful read about creating meaning through the most difficult and impossible circumstances.
Lately, I have felt the weight of many circumstantial challenges (none of which are nearly as monumental as Viktor Frankl’s experience of being in a concentration camp during the holocaust). It has taken a very intentional effort to change my mindset during these challenges. As human beings we have the ability to see nuance in situations. We can take anger and find a reason to feel compassion. It is not always easy, but it feels so much better internally to practice compassion than it does hatred.
The mental approach that you use can define or change the way you look at any situation. Health is only partially a physical practice and experience. It is also mental, emotional and spiritual. To find balance it’s important to address and practice each of these areas of health. Remember, it’s easier to practice these things when life is going smoothly. When you practice your mental approach during easier times it also makes it easier to apply to life’s challenges. When our stress level increases all of our coping mechanisms need to work harder to achieve their job of letting us be okay. We may not be able to control every situation that life throws at us, but we can choose how we react to it.
I have included a link to this book. If you have a book recommendation that you would like to share please let me know in the comments below.
Bonus Practice Challenge:
In addition to today’s workout, I encourage you to examine a thought or behavior pattern that is causing you distress. Sometimes it’s something small that has become so routine we don’t even notice, like criticising something about yourself every time you look in the mirror or berating yourself for making simple human mistakes. Sometimes it’s something bigger, like dedicating a ton of mental and emotional energy to something you have no power to change. When you catch yourself engaging in this pattern of behavior choose to stop it in it’s tracks. You can do this by rephrasing the thought to something positive or by deciding that in this moment you are going to dedicate your mental energy to something you do have the power the change.
Note: I am not telling you to ignore problems that need a resolution. I am telling you that you have the power to direct your thoughts in directions that help you work through problems and to create more positive experiences in your life. It isn’t easy, and it takes practice, but so does showing up for your workouts every day. The work that we put in toward our health isn’t just a physical practice.
Do you have a useful way for overcoming harmful patterns of behavior or thought? Please share it in the comments below!
I hope you like today’s workout,
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
16. Long Jump with Run Back
18. Rib Hug Push-ups
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle