Wholey Fit Daily HIIT! Pulsing Ladder!

Pulsing Ladder!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Pulsing Ladder

70 Pulsing Squats

60 Mountain Climbers (1-2)

50 Pulsing Glute Bridges

40 Pulsing Tricep Dips

30 Plyo Lunges (1-2)

20 Pulsing Plies

10 Pulsing Pushups

Wholey Fit Daily HIIT! Work That Butt!!

Work That Butt!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 Repeat 3x  (60s, 45s, 30s)

Power Jacks

Side Lunge Left With Abduction

Side Lunge Right With Abduction

Reverse Lunge Left With Hip Extension

Reverse Lunge Right With Hip Extension

Curtsey Lunge to Wide Squat (left)

Curtsey Lunge to Wide Squat (right)

Wholey Fit Daily HIIT! AMRAP & EMOM

AMRAP & EMOM 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

10 MIN AMRAP (as many rounds as possible) 

20 Squats 

20 Plie Squats 

20 Pushups 

20 Bicycles (1-2) 

20 High Knees (1-2) 

20 Alternating Side Lunges (1-2) 

EMOM 6 Mins (every minute on the minute) 

8 Alternating Reverse Lunges (1-2) 

4 Burpees 

Wholey Fit Daily HIIT! 30/15

30/15 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

3 Rounds of (30s of Work 15s of Rest) 

High Knees 

Hold Single Leg Deadlift L  

Suicide Tap Down 

Hold Single Leg Deadlift R 

Jump squats 

Hold Lunge L 

Speed Skaters  

Hold Lunge R  

Wholey Fit Daily HIIT! 10 Minutes Of Fun!

10 Minute Circuits

Warm up for 5-10 minutes before you start.  Cool down and stretch for 10 minutes after you’re done.

Circuit 1:  Repeat for 10 minutes – rest when needed.

20 Basic Squats

20 Mountain Climbers (1-1)

20 Alternating Reverse Lunges

10 Burpees

Circuit 2:  Repeat for 10 minutes – rest when needed.

10 Lateral Lunges (1-1)

20 V-Jump to Tuck Jump (the set counts as 1 rep)

20 Plie Squat

20 High Knees (1-1)

10 Tips On How To Be Successful At Getting What You Want

If you really want something and you put your mind to it you can achieve it.  Embarking on a new challenge can seem daunting and maybe even impossible but if you make a decision to get it you will.  Here are some tips on how to be successful at getting what you want.

10 Tips On How To Be Successful At Getting What You Want

  1. Stop focusing on who you were and start focusing on who you are and who you want to be.

There’s a good chance that you’ve failed at something in the past.  It’s okay to fail but not if you define yourself by that failure.  You have to let go of the past, figure out what you learned from your past failures and use that knowledge to move forward.  Don’t undermine yourself by assuming you’re the same person you were In the past.  With every failure you should learn new lessons and move forward.

  1. Have confidence in yourself.

Decide that you really can achieve what you want.  Stop second guessing yourself.  When you try to achieve something new you’re doing to need to try new things and figure out what works.  You may have to try a lot of different things before you find something that works.  Have the confidence in yourself that you’ll keep trying new things until you get what you want and know that with determination and consistent effort you will get what you want.  The process may be different from what you imagined but the outcome will be achieving what you set out to achieve.

  1. Don’t let doubters stop you.

Quite often when you set out to achieve a big important goal there’ll be people who will question your ability.  These people are just expressing their own insecurities and you need to not listen to them.  Decide what you want and work towards it no matter what anyone has to say about it.  If someone wants to second guess you or criticize you, let them but don’t let their own self-limiting thoughts effect you.  Who is anyone to tell you that you can’t do something.  Everyday everyone gets to make their own personal choices that will affect how their life turns out.  Choose the things/activities that will move your closer to your goal and do them!

  1. View challenges as opportunities.

Of course there are going to be challenges along the way!  Challenges can’t stop you.  The only thing that can stop you is how you react to challenges.  Each challenge that comes your way is a new opportunity to learn and grow.

  1. Learn to adapt.

Making changes so you can get what you want means you’ll be making changes!  Your life is going to be different!  You have to be able to adapt to different circumstances if you want change.  If you can’t adapt to change your life will never change.

  1. Stop complaining.

Complaining just allows for negativity and self-doubt.   Are things going to get uncomfortable and tough?  Yes!  When things get uncomfortable you know you’re on the right path but you have to make a choice to embrace the discomfort.  When you complain about how tough things are you are wasting valuable time and effort.  If you’re letting yourself complain you’re just filling your mind with absolutely useless stuff that will block out any thoughts that will help you move forward.  You can acknowledge the discomfort but don’t react to it by complaining.  Use it as motivation to keep moving forward to what you want.

  1. Engage in regular self-development.

You need to invest in your own personal growth.  Read personal development books, go to seminars, watch YouTube videos of people who you admire.  It’s up to you to improve yourself but without the proper tools it can be really easy to get stuck.  Everyone has the potential to improve and do great things – you just need the right tools to get there.  Learning how to develop your strengths will make you unstoppable.

  1. Focus on the moment.

It can be tough to shut out the distractions and focus on the moment but if you learn to do this you’re going to be unstoppable.  If you’re trying the achieve something important it needs you to be 100% present.  If you’re working on something but you’re allowing your focus to wander to other things you won’t be using your time as effectively as you could.  Make the decision to dedicate a set amount of time to exactly what you need to do to get closer to your goal.  During this time nothing else exists.  It’s just you and your goal and the task you need to do right now to get closer to it.

  1. Learn from others.

Instead of comparing yourself to others, which is a huge waste of time and energy, learn from them.  Look at other people who have achieved what you want and learn about how they got there.  It won’t be the same path you’ll take, but you could learn some very valuable lessons by looking at the different ways others have achieved what you want.  If possible reach out to someone you admire and ask if they’ll share their story with you.  Almost guaranteed they’ll be happy to.  Listen with an open mind and see what you can apply to your own life.

  1. Be open.

If someone suggests a different way of doing something be open to it.  At first their advice might seem wrong but instead of reacting right away in a negative way tell them you’ll think about it.  Quite often when you hear someone else’s ideas you think they’re wrong because they aren’t the same ideas you had.  This is a normal instant reaction to something that’s different from what you believe.  Take some time to consider the information the other person has offered.  You may just discover something you hadn’t even thought of that will propel you forward towards your goal.

Don’t Get In Your Way

Making changes is scary but if you want to improve your life you need to embrace the scariness.  Don’t stop yourself from going after what you want.  If you do you only have yourself to blame if you’re unhappy with your situation.  Believe in yourself and live the life you want!