Check it out!  You can literally burn between 300 – 600 calories in 30 minutes with this pyramid style workout!  You know what happens tomorrow, so you might as well prepare physically for the inevitable!  This is a sample of one pyramid:

  • 20 seconds burpees 10
  • 40 seconds plyo leaps 10 sec. rest
  • 60 seconds push ups 10 sec. rest
  • 80 seconds wall sit 10 sec. rest
  • 80 seconds wall sit 10 sec. rest
  • 60 seconds push ups 10 sec. rest
  • 40 seconds plyo leaps 1o sec. rest
  • 20 seconds burpees 10  sec. rest

Good luck! Let me know how it goes!


Back exercises are one of the least favs to work in the gym, but one of the most important.  WHY?  Well~~ first of all, we tend to focus on what we can see right?  We focus on shoulders, biceps, pecs (chest), abs, quads mainly because we can’t SEE our back, triceps, hamstrings (notice I didn’t say glutes!)  HA!  But, one of the BIGGEST reasons we should focus on back work is because we SIT or STAND all day mostly being sedentary and all our work is performed in front of us.  To offset the imbalances of what we do on a daily basis we need to focus on strengthening our upper back muscles as well as our low back muscles.  Here are some exercises that will help:

  • Pull ups
  • Seated rows
  • Lat pull downs
  • Bent over row
  • Back extensions
  • Prone row
  • Reverse flys
  • Single arm row
  • Straight leg dead lifts

Motivational Bodybuilding Gym Poster

Today is 100 toe grabbers for the 40 day mindful challenge!!  How are you doing?  Put a number of how many days you’ve completed in the comments and let me know how you’re holding up!!  Thought you might like a little incentive–ha!  ~~~Happy Monday~~~