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This Morning’s Circuit Workout

The more I chat to you guys the more it seems there’s a bit of a common theme when it comes to exercise. You want to know more about the best styles for getting lean, you’d like some new ideas, and you’re sick of feeling like you don’t really know what to do in the gym. Fair enough. It might take me a while, but eventually I do get the message, and the message seems to be that even though you love the nutrition, lifestyle and motivational posts I seem to be losing you a bit on the training side of things. I have to admit I started this blog with little intent of including a lot of workout-related stuff, and the reason for that is I feel many people rely too heavily on exercise when (in my opinion) nutrition and mindset have a greater influence over your success.

But I guess there’s no reason we can’t all be happy, so maybe it’s time for a change. I trust you’ll continue to enjoy my regular posts along with the occasional addition in the form of a training program. I’m going to keep it really simple for now, very much a quick’n’ rough overview of what I consider to be a great session. For the most part I’ll just be giving you a sample from my own training. I realize that this doesn’t take into account different fitness levels, and I won’t be offering regressions or progressions, but you’ll find that my style of training is easily adapted simply by lowering or increasing weights and/or rest time.

Most of the workouts require at least basic gym equipment, but they’ll all include exercises that are easily done at home with your own body weight, some dumbells, a swissball and maybe a theraband. It’s fine to leave out one or two exercises if they sound too tricky or you just need to cut back on time. Most of these workouts require you to have basic exercise knowledge, although you will be able to learn from them along the way. I’ll start adding photos in the future, but I forgot to take them this morning. I trust my explanations will suffice in the meantime!

Today’s Workout: Full Body Circuit

Great for boosting your metabolism first thing, maintaining strength, increasing power, building aerobic and anaerobic fitness, and working up the finest damn sweat your gym has ever seen. Up to you to figure out the weights!

Part One

1. 15 x cable squat pulls – set up the cables with a rope at the bottom level, or fasten a theraband to the floor. Hold one end in each hand. Squat full depth and explode up, pulling the ends of the rope/band back at shoulder height in a row movement. Elbows should come right back. Straighten out your arms again as you begin the next rep.

2. 24 x alternate cable wood chops – Set the cables/theraband up high, still use the rope to save time. Chop from high to low, using rotation through your torso.

3. 12 x spider push-ups – Bring one knee up into your armpit as you go down. Alternate sides.

3. 20 x dumbell swing lunges – Start with straight arms, dumbell in each hand, and explosively swing the dumbells into the air as you lunge. Alternate legs, controlling the descent of the weights by bending your arms.

Repeat 3 times round, with as little rest as possible between rounds.

Part Two

1. 15 x jumping chin-ups – jump from a squat position and pull yourself up as high as you can before jumping down, landing with best knees. It’s best to go straight into the next rep, as you’ll generate power from the last.

2. 12 x swissball jacknifes – put your feet on top of the ball, hands on the floor in a push-up position. Keep your spine straight and pull the ball in toward your body by bending your knees toward your chest. Take 3 counts to bring the ball in and 3 to bring it out.

3. 12 each leg x 1-leg barbell dead lifts – Hold the bar close to your thigh as you bend forward on one leg (bend at both knee and hip). Let the other leg go up high behind you as you bend forward. Once the bar reaches knee level come back up again.

Repeat 3 times round, rest as little as possible

Part Three

1. 15 x dumbell swing squats straight into 15 x dumbell squat press – Hold the weight between both hands, and swing it up fast with straight arms (to head height) as you come out of each squat. Squat press is done holding the weight between both hands at chest height, press on the way up.

2. Two minute bridge brace – Hold yourself on feet and flat hands, keep your shoulder forward over your hands, your spine straight.

Repeat 3 times, no rest.

Total workout time should be 45 minutes – this may mean you have to leave off the last part of the workout if you need more rest. It’s best not to go past 45 minutes as you start to release cortisol, which causes a hormonal fat-storing response. Click here to learn more about correcting hormonal imbalance and losing weight that you thought you were stuck with.

Enjoy! And don’t forget to comment on how you go 🙂

Disclaimer: As with all exercise programs, you must check with your doctor or health practitioner before beginning a new exercise program, and if you don’t feel confident performing the exercises safely then don’t do them. If you’re new to training it’s best to consult with a Personal Trainer for one on one advice. This program is designed for those with an existing exercise background, and does not account for individual requirements or injuries. No liability is taken by Kat Eden for any injury, illness or incident sustained by following this program.

 

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Here’s the thing girlfriend.

Sister.

Brother.

BADASS REVOLUTIONARY FUCKING LEADER YOU.

You came here to be all of you, be all of you now.

And now?

It’s time.

👉👉 IDENTITY.

10 Days with Katrina Ruth to Wake You Back Up to You. And Unleash the Game You’re Done Waiting For.

Day 1 LIVE Asskickery shooting into your soul in just a few days time!

DAILY you + me + God + soul to follow.

This?

Is the do/not/miss time going into you that you’re soul has been hungering for and it’s time.to.FEED it!

Here’s how it’s going down:

> 10 Days ALL new live online course with Katrina Ruth

> DAILY asskickery | activation | bulletproof coffee up the booty (that’s me)

> DAILY journal prompts | worksheets | exercises to get you going and flowing into ALL of you

AND:

> (this is crazy!) DAILY bonuses to help you implement our IDENTITY work in different areas of your business. Money. Body. Relationships. Life! Application of what we are working on out the wazoo!

> All trainings recorded and yours to keep for life in your Katrina Ruth Members Dashboard (training times will be announced day by day as we begin. Day 1 live asskickery at XXXX. Training times will vary day to day to account for students all around the world!

> Live Facebook Group with Kat and the #KatNinjas throughout

> IMMEDIATE and then DAILY and then FOREVER AFTER switch flickin’ into YOU as soon as you say yes! (That is just how this works).

What to expect, from this time together?

Every.single.thing. you’ve always known was there within.

> Certainty. Of soul, of God, of what flow requires, of, well, everything.
> Ability to always know the right decision to make, and how to make it. NO MATTER WHAT.
> Courage and abilily and inner strength to then ACT as you need to
> Ability and soul certainty walk away. Know what to walk away from. Shred and burn. Immediately and as required. Amen.
> ALWAYS ability to access flow. Message certainty. Soul guidance on what you create, unleash, how, to whom.
> Magnetism. Activated. From within. To and from your soul peeps. In all areas.
> Money certainty, where it comes from, how to inhale / exhale it, infinitely, PEACE on this.
> Peace. In general. Where it comes from. How to be IN it. How to return to it when it seems far away.
> Moving through the ‘woods’ of business, of life, of you. Recognising it. Being okay with it!
> Leaning in. Surrender. The things that go with this. How to let it be easy, happy, a joy!
> JOY. From God. From within. All THROUGH you. AS IT WAS ALWAYS MEANT TO BE.
> Forgiveness, and grace. Where you know it comes from. How to receive it fully.
> RECEIVING. Unlocking the portals to. Opening up the floodgates. Seeing where you dial it back. Stopping that shit!
> Turning up the dial in all areas. What it means, and how.
> BEING the mofo light. Being all of it. Owning your too muchness! SWAYING with it.
> Being in the dance with God and soul and life and ALWAYS knowing your next move. ALL of that. And so much more.
> Creating. Being the artist the messenger the performer the leader the shift the YOU, who just lets it flood out. Knowing what works. Does not. How to release. Go deeper. And also? Sell TF outta that game.
> Being the leader NOW. Appointing yourself. What it means and why you’re already pre-approved.
> BIRTHRIGHT. Accessing and owning your soul blueprint. The blueprint of YOU. Of purpose. And destiny. And truth. Let’s go!

You want more?

There’s so much more.

^^ This? Is the warm-up, the first bit of what dropped through to me when I felt in to this, allowed it to come through, for you.

We will see what unfolds,
when it unfolds,
when we enter this dance,
together!

But what this is really about, and why you know you need to be here?

You’re done with playing the game of waiting to play the damn game.

Identity, baby.

IT’S TIME.

https://thekatrinaruthshow.com/identity

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