Golden Hour Fitness Challenge – Day 11
This is the eleventh day of a 30-day focus on fitness for CEOs, entrepreneurs and leaders. You can start at any point. Listen to the podcast at the bottom of this post for instructions and goals.
Today:
Go to a sacred place
Find a place dedicated to your fitness and nothing else. Start a stopwatch counting down from 60 minutes.
Open your mind with some meditation.
Write 500 words in a journal or on www.750words.com.
Lead With a Warmup
2 rounds
10 jumping jack toe touches
10 calf raises
10 tibialis anterior raises
10 alternating elbow punches
10 air squats
10 dumbbell strict presses
Do As Much As You Can in 30:00
HIIT / Zone 5 Block:
“Stephen”
30-25-20-15-10-5 rep rounds of
GHD sit-up (sub with an AbMat)
Back extension
Knees-to-elbows
95-lb stiff-legged deadlift
End At the Hour
Finish at the 60:00 mark on your stopwatch.
Next Steps: Pack Your Lunch
The key to improving your fitness is in the planning. Put a bottle of water in your bag. Pack a lunch and one snack. Do not leave food to chance.
Listen to the podcast here: