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Awesome Functional Fitness Workout #1

Want to give yourself a good going over (in the best possible way) in just 30 minutes? Try this Functional Fitness workout next time you’re in the gym, or just grab a pair of dumbbells and do it at home, in the park, anywhere! Make sure you bring some energy and motivation with you, because this session is designed to give maximum results in minimal time. And yes, that does mean breaking more than a little sweat!

PS* I’ve offered modified options for beginners and experienced exercisers, so no excuses!

PPS* The easier options are for beginners, not if you’re feeling lazy

1. Bend to Squat to Press

Hold a pair of dumbbells with straight arms in front of your body. Keeping a straight spine, and with your eye gaze 4 feet ahead of you, stick your butt out and bend forward until the dumbbells reach mid-way down your shins. Next, stand up and simultaneously bring the dumbbells to your shoulders. Immediately sit down into a squat and then stand up quickly as you press both dumbbells into the air.

Repeat 12-15 times.

Make it easier: Cut out the bend and simply sit down into a squat then come up with a press.

Make it tougher: Turn the squat press into a squat jump with press

2. 1 Legged Bend and Bound

Find a stretch of gym or hallway at least 10 feet in distance. Stand on one leg, keep a straight spine, and slowly bend at the knee and hip to lower your body toward the floor. Your chest should remain elevated and you should feel your leg and butt working. In the bent position, take both arms back behind you, and then throw them forward as you ‘bound’ as far ahead of you as possible. Try to land on the same leg you jumped with and hold your balance.

Repeat x 8-12 on each leg.

Make it easier: Bend the knee just slightly and hop rather than bound

Make it tougher: Switch legs mid-way through each jump

3. Lateral Lunge with Dumbbell Twist

Hold a dumbbell between both hands. Stand with your feet wide apart, toes pointing slightly outward. Keep your eye gaze forward and your torso erect. Bend one knee as far to the side as possible, lowering your hips down. Keep the other leg almost straight, and keep your torso centered. Next, twist your torso to take the dumbbell to the outside edge of the bent knee. Finally, switch legs (shift your weight from the bent leg to the other one, so you end up in the same position just on the other side), and at the same time twist your torso and drive your almost-straight arms (with dumbbell!) past your chest until the dumbbell is raised in the air at head height. You can turn your torso slightly to follow the movement of the dumbbell. Slowly return to the starting position, moving the dumbbell and your legs in the exact same way they came up.

Make it easier: Cut out the lunge and focus only on twisting the dumbbell across your body, from hip to head height. Ensure that your torso follows the movement of the dumbbell.

Make it tougher: Start the same way as described above, but turn all the way around into a complete straight-back lunge, dumbbell ending in the air in front of your face.

4. Renegade Row into High Pull

Brace your body face-down on the floor, with your toes hip width apart, and your hands each on a dumbbell positioned underneath your chest. Your thumbs should point forward toward your head. Keeping a straight spine, and trying not to twist your hips too much, pull one shoulder blade toward the middle of your back as you lift that dumbbell up to the side of your chest. Your elbow should point into the air like a chicken wing and your should feel your mid-back muscles working (as well as a whole lot more). Finally, twist your torso slightly to look to that side and pull the dumbbell all the way into the air until it is stable with your arm in a straight line above your shoulder. Return the dumbbell slowly to the floor and repeat on the other side.

Perform 6-12 repetitions on each side, alternating.

Make it easier: Perform the exercise on your knees instead of your toes, and/or eliminate the high pull.

Make it tougher: Add a push up after each side, or lift more weight!

5. Monkey Man Push-ups

Hold yourself in a push up position, with your spine straight. Lift one leg, bend the knee, and move your foot forward and out to the side. Place it on the floor in this position – as if you were about to start crawling on your hands and feet. Keep it there, and lift the opposite hand. Shift your body weight forward as you place the hand half a foot ahead of you on the floor. Perform a push-up in this position, then return both arm and leg to where they came from. Change sides.

Repeat x 12-20 in total.

Make it easier: Perform on your knees (although this can be awkward as you’ll need to lift your leg each time in order to bend it to the side. An alternative is to move only the legs, not the arms as well.

Make it harder: Jump from one position to the next. Warning! This is only for the seriously advanced exerciser! ***Nice work on this one tonight Branko!!

6. Turkish Get-Up

Hold a light dumbbell in the air in one hand, with a straight arm. Keeping the dumbbell pointing toward the ceiling, sit down until you hit the floor. Use the other hand for support if needed. Lie down flat on your back, still keeping the dumbbell pointing toward the ceiling, with your arm straight. Next, get up as quickly as you can, and return to the start position. Repeat – fast.

Perform 5-10 repetitions each side.

Make it easier: Perform the exercise without any added weight

Make it tougher: Use a heavier weight and/or get up without using your other hand. Now that’s tough!

IMPORTANT

I have designed this session as a circuit workout. Although you could perform each exercise individually, you will get more out of it, and certainly feel the effects of a time-efficient full-body workout by performing the exercises back to back. This means you should do the designated amount of repetitions of each exercise, move immediately onto the next exercise, and continue until you reach the end. Be honest with yourself at this point as to whether you really need a rest before beginning again. Advanced exercisers should perform 4 circuits with no rest (or 10 seconds) between circuits, while beginners can perform 2-3 circuits with up to 2 minutes rest between circuits.

As for how much weight to lift – again, be honest with yourself. If you can’t perform the exercise with good technique, it’s too much. If you get to the end of the designated amount of reps and could keep going, well, you guessed it, it’s not enough!

Okay, that’s enough chit-chat. Time to print this one out, get out there, and get lean. Oh and by the way, I’d love to hear a comment from those of you who actually give this one a go – with your total time and number of circuits performed included! And your questions, as always, are more than welcome.

Life is Now: Press Play

Kat

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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7 Comments

  1. sharyn says:

    pictures would really help me to follow the instructions in this post! great site! thanks!

    1. Kat says:

      I’ve currently putting together a functional fitness DVD to overcome this prob!

      1. Alice says:

        Hi Kat, just been giving this circuit a go, really feeling it now! But i’m worried about doing it wrong and giving myself an injury. When does the dvd come out? or is it a way off yet? Merry Xmas!

      2. Kat says:

        I don’t think I’ll be doing a DVD for a while … my passion is more and more geared toward nutrition and hormones rather than exercise, at least when it comes to writing and blogging! Have a great Christmas.

Comments are closed.

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