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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 🙂

Life is Now. Press Play.

Kat

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

PS

Aligning to Your New Money Normal is coming!

I am so excited!!

For the first time ever I am bringing together over 13 years of soul-led multi-million $$ biz creating money ENERGY shiz, and teaching it to you all in one brand new live 6 week course!

Piece by piece and bit by bit EVERYTHING I got to learn, tap into, download, and figure out around COMPLETELY rewiring money beliefs, and then upleveling financial reality on repeat.

This course will include all the practical things I do to continually grow real wealth (boy oh boy was that a minefield for me to wade through, and find soul alignment with, at first!),

my personal daily and weekly money routines and practices,

also what I get my team to do / the behind the scenes of how we create and also manage cashflow in my biz,

the quantum side of it, the energetics of the thing,

everything you ACTUALLY need to know about clearing shit, and how to know when there IS action to take on that, what it is, how to take it,

how to know when it IS time to align to your next money goal, what that goal is, how I myself would know (and then what to do about it),

how I do my money energy work, my own feelings and relationship with money, and how I created that

as well as a literal ‘what to do and how to do it’ process to align YOU to your next money goal, right there and then together in that course. Yep, you will actually be implementing and shifting shit with me there right by your side kicking your hot ass as needed (gettin’ you soul aligned baby!)

and a whole bunch more which you is gonna have to wait to see 🙂

Be sure to drop a comment here on Facebook if you’d like to be one of the first people to know when it goes live!

PPS

I HAVE SOME BIG NEWS TO SHARE!

As of today, I’m opening up the doors to my Inner Circle, my private client mastermind.

This is THE most badass high level mastermind in the world for women who want it all – and are prepared to do what it takes to get it! Really what we’re talking about is being prepared to be the PERSON.

And that’s what I do. I help you remember ALL that you were, and then become it. ALL Of it.

This is my highest level private mentoring circle. The exact place where I have personally mentored dozens of this industry’s most elite female entrepreneurs to break income barriers ranging from 10k months to multiple 7 FIGURE months, and everything in between. But more importantly than that – to become who and what they always were.

But know that this is not only (obviously) not just for the masses, this is also not just for someone who can afford to invest in a high level private coach. Being willing to throw money down is something which has absolutely zero correlation to being somebody who has what it takes to TRULY go next level as a leader.

If anything, in this industry, investing in a high level coach such as myself, is a rite of passage which veers just a little too much on the side of ‘trend’. It’s become something which ‘everybody does’, almost as a way of proving they play business and life a certain way.

Maybe even of trying to prove it to themselves.

Here is the reality which those who I am truly here to personally mentor and lead KNOW, the reality which my clients and all women like me as well as of course me personally have ALWAYS known:

We are VERY VERY DIFFERENT.

We are simply, smarter, faster, and have more presence. We can do more in our minds before breakfast than what most people can do in a freakin’ WEEK, a month, a year.

We are not basic ass coaches trying to heave ho our way up a few extra thou a month.

We are the ones who have ALWAYS known we are 1% within the 1% within the 1% in terms of how we think, create, operate, how and WHAT we are tapped in too.

This is not arrogance, this is fact.

And there has NEVER been any question but that we will go all the way.

My clients are high level badasses who do the work, who have a proven track record BEFORE coming to me, and a BEING-ness which unquestionably separates them from the rest. They don’t come to me to save them or lean down and hold my hand out so they can clamber up. They come because they are, quite simply, ready to go to the next level, already absolutely on their WAY there, and see in me something which they recognise because it is in them.

That ‘can’t stop won’t stop’ fire, and a level of ‘unapologeticness’ which, when truly understood and applied, can literally be the difference between 5-figure or low 6-figure and 7 or multi-7-figure entrepreneur.

So if you know who you are and it is THAT –

And you feel certain that you are ALREADY well on your way to to precisely where you’re meant to be, but that being in MY energy could help you to drop in and get there even faster, and that with a couple of simple tweaks your current revenue could be doubling, tripling, heck QUADRUPLING and beyond in months, as it has done with numerous of my clients previously, well then –

PM me here http://m.me/katrinaruthofficial and we’ll see if it’s a fit. I’m excited to talk to you, and maybe – do biz and life with you.

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2 Comments

  1. Brenda says:

    This workout was amazing! I have been searching for a good compound workout sense I had my BioSig consultation and this definitely did the job. Thank you for posting!

Comments are closed.

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