Do you have 20 minutes for a Lower Body Workout Plus a little bonus content?

Hi Everyone!

So one of the most common excuses I hear for people not being able to do a workout is LACK OF TIME! So through my Fitness Fridays, I have decided to give you guys workouts for at home as well as at gym that are shorter but extremely effective! If you have time to watch television, you have time to exercise! So instead of sitting and binging Netflix for a few hours take 20-60 minutes to do a workout!

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So for today, I have an at home lower body workout for you guys. I also have an added bonus!! I am currently reading a book "How not to give up" by R.L. Adams AND "Start with WHY" by Simon Sinek, so I decided to share with you a little motivational post, and a few of the passages are hitting me and hitting me hard! Because of the impact that they are having on my life at the moment, I wanted to share with you, and hopefully, they will have a similar impact on you and your life.

First off let's talk about the Lower body workout. This is a quick at home lower body; the goal is to be able to repeat it a total of 4 times! It is excellent for building muscle, burning fat, and toning. 

10 Jumping Jacks

10 Jump Squats

10 Squats

10 Stiff Leg Dead Lifts

10 Alternating Lunges

10 Alternating Side Lunges

20 Donkey Kicks (Each Side)

20 Calf Raises

30 Second Wall Sit

10 Sumo Squats

10 Sumo Squat Pulses

10 Burpees

10 Jumping Jacks

Perform each exercise and rest as little as possible between each exercise. If you must take a rest period, do not rest any longer than 30 seconds between each exercise. Take a 1-minute break between rounds. Good Luck this one will have you super sore!

"You have to attribute a strong enough reason why to do it, that's how. When people have a strong enough reason why they want to accomplish something, it propels them in a way like never before ... This is one of the primary requirements to successful goal setting, and if you're not in the habit of coming up with strong enough reasons why you want to achieve something, that may be why you've given up in the past." (Adams. 2013)

Just like with any other goal in life, with fitness, you have to want it so badly that it turns into a burning desire. Once you get to the point where it is a desire, it is something you NEED and no longer something that you want. Once you have a goal that you NEED to achieve you will achieve it. You can want something your entire life, but that is not going to get it for you. I personally want a million dollars... but how badly do I want it? Do I want it bad enough to have a burning desire for it? Can I see myself with it already? Do I NEED to have it? There is no such thing as something for nothing, so what am I going to do to fulfill this burning desire. I need to come up with a way to get a million dollars. Now from here, I can set up a plan of attack.

The hardest part is realizing that there is no such thing as something for nothing; with also realizing that I can want it to the day that I die but it is up to me to act on it. It is up to me to make it a NECESSITY of life, a burning desire, see myself with it already, and then make it achievable. You need to dedicate yourself to it 100%. You NEED to NEED to lose weight. So many people end up achieving this once they are put into a situation of life or death ... and some never learn this in a lifetime. Once you realize you can have absolutely anything you want, by merely making it a burning desire, and NEED you will obtain whatever it is you want. You need to make sure that you NEED it like you NEED food. You NEED it like you NEED water ... 

Today I want you to make a list of things in life that you have always wanted ... then take that list and narrow it down to things that you feel as though you NEED to obtain to get the quality of life that you MUST have... You can do this. Once you have this, we will discuss next what we will do about achieving whatever it is you decide on. Tackle one goal at a time... So you can make a list as long as you want, but you will need to choose one thing that we will be tackling throughout this process.

This is health and wellness month; therefore, it can be something as simple as losing 5 lbs, or even 10 ... or it could be something like financial security. Financial security has 100% to do with your wellness. It may be because you simply "cannot afford to eat healthily." Which is an excuse that I have heard multiple times before? What are you going to choose! Good luck! If you need any help focusing your goals, and/or narrowing down your list feel free to reach out to me!

I look forward to discussing with you all individually on what your goals are. 

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PEACE LOVE & HAPPINESS. LOVE THE SKIN YOU'RE IN. #BBTE