Turn your shitty day around with this 20 minute workout

Today has been one of those days.

You know the kind. Nothing went according to plan.

The morning was a mess. Woke up late. Had to skip breakfast.

The afternoon followed suit. Meetings ran long. A bag of chips for lunch left a lot to be desired. Playing catch up kept you in your cubicle much later than you would have liked.

All day long you held out hope. You kept telling yourself you’d find time to fit your workout into your workday. But, when quitting time finally came you realized there was no chance. It’s too late. You’re going to have to skip out on getting a sweat in.

Don’t give up the sweat

Come on. You got this. There’s still time. Don’t give up that easily.

You’re tired. And hungry. I get it. You want nothing more than to head home, put your feet up,  zone out and then turn in. Sure, it sounds like a solid plan. But what about the feeling in the pit of your stomach. The one reminding you that you’ll regret not working out.

“You have a good thing going”, it says. We were trying and succeeding. Going to the gym. Exercising regularly. This time was supposed to be different. You weren’t going to quit, again. You PROMISED!

What’s your move?

It’s not as hard as you think. Exercise, that is. Getting a solid workout in. It won’t take a ton of time. You can squeeze something in. And, when it comes to exercise, something is always better than nothing.

You’ll feel better if you do. No regrets about giving into laziness. Just a quick injection of energy. Feel good chemicals and happy hormones overtake your body. All of your effort will be worthwhile. Exercise is the perfect way to recover from the worst day ever. Skipping your workout will only make it worse.

I’ll show you how. How you can make it work. And get a workout in. With or without equipment. In 15 minutes or less.

The secret to success

This secret is serious business. It will change everything you think you know about exercise. Can I trust you? Here goes nothing.

When you’re trying to get in shape. If you want to create a healthy habit. To make fitness a part of your life once and for all. You have show up. You have to do the work. No excuses. Nothing else matters. Commit to being consistent. Everything else will fall into place.

Even if you don’t want to. Especially when you don’t want to. That’s when you have to show up.

The equipment doesn’t matter. Neither do the exercises, the location or the length of your workout. What matters most is that you made the effort to move more. Your day didn’t go according to plan. Your workout will not be perfect. You will drag ass. You won’t set a new PR. None of those things matter.

What matters most is that you owned your actions. You made a commitment to yourself and to your health, then you stuck to it. From now you, your body and mind will know that you’re in it. Showing up will get easier. Slacking off will become more difficult. And before you know it, exercise will be a part of your life.

You won.

Here’s a quick recap of the secret, in case you missed the reveal. There are three main things.

Step 1.  Show up – a.k.a. be consistent

Step 2.  Move more – go hard, give it your all, do your best. Do something

Step 3.  Be sexy – if you show up consistently, no matter what you do, you will see results.**

** overtime you will need to increase the intensity and/or load you are using to avoid a plateau. There are some other tactics you can use to. This comes after you establish exercise as a habit. Focus on that first. When you get to that point, circle back with me.

Now, about that workout

Alright. Time to turn your shitty day around.

You want to skip that gym. I know this. That’s exactly what we’re going to do. Kick this workout at home or outside.

Equipment  – Kettlebell and your body

warm-up:

2x

10 push-ups

10 bodyweight squats

10 sit ups

workout:

perform this circuit as many times as you can in 12 minutes

25 kettlebell swings

10 burpees

rest 30 seconds

How’d it go? What was that, 15 or 20 minutes? Not easy. If you were working hard it shouldn’t have been. Let me know what you think. Especially if you’d like more workouts like this one.