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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.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/