Change does not happen overnight. Change takes months of consistency and hard work. Years of pushing yourself to your max and doing things even when you just don’t feel like it doing it. Nothing is easy and everything takes time.
We live in a world where we can get pretty much anything we want relatively fast. And it’s created this sense of urgency in everything we do. We want to lose 10 pounds in 5 days. We want to be able to do headstand after 1 week of practicing yoga. Let me just tell you now, that life is not sustainable. It’s not real. The work and time has to be put in if you want long term success. You could probably throw yourself up in a headstand after just a few yoga classes or drop a few pounds in a week but you wouldn’t have built the foundation it took to maintain that long term. You would soon crumble down or throw yourself into a rut or worse, delay your progress because you did too much, too fast, and too soon.
It’s so beautiful though — when someone dedicates an appropriate amount of time to something and accomplishes it. Even more so to someone who has spent a whole year working towards it, grinding at it, relentless and determined.
When I fall in love with something, like yoga or lifting, I want to be able to do it for the rest of my life. So short term goals are fun but I’m in it for the long haul, I want to be able to do these things when I’m 70 years old. With that in mind, I set appropriate goals for myself, I listen to my body when it needs a break and I honor my edge. I’m not scared to push myself but I respect that things take time. Foundation needs to be laid in order to build.
Build your foundation, trust your body and jump when it’s ready. You’ll know.
Grab two dumbbells and get to work! You’ll do this for as many sets as you can in 20 minutes, with 45 second rest in between each set.
- 12 Squats with Dumbbell Overhead Press at the top
- 12 Reverse Lunges with Bicep Curl (each side)
- 12 Renegade Rows (each side)
- 12 Skull Crushers
- 12 Lat Pullovers
- 12 Leg Lifts
I have a slight obsession with lower body exercises and complexes. When I can combine the two, I get a little giddy inside. Complexes are perfect for building muscle and decreasing fat in a short amount of time. You’ll do the below exercises back to back with 30-60 seconds rest before starting another round. Move fast but don’t forget to keep good form here.
- 10 Goblet Squats
- 10 Romanian Deadlifts
- 10 Curtsey Lunges (each leg)
- 10 Bulgarian Split Squats (each leg)
- 10 Bridges with dumbbell on stomach (hold for 2 seconds at the top)
*Repeat for another 2-3 times with 60 seconds rest in between each round.
Another fun way to do complexes is to start with 10 reps and each round drop a rep. For example Round 1: complete all exercises at 10 Reps. Round 2: complete all at 9 reps. You’ll work your way all the way down to one rep, with 60 seconds rest in between each round.