Name: Playbook - Chesaney Kooy - Intro to Week 4 + Mindset
Uploaded: 2023-01-29T01:01:32.616Z
Duration: 2 min
Description: Intro to Week 4 + Mindset

We are officially half way through the 6 week bodyweight training program. You have built up so much momentum just by making it through the first three weeks, so we want to keep this going. With that, this week we are going to talk about perseverance. 

I heard this quote a long time ago, and I could not track down the source. It is “It’s not your willpower, it’s your why-power.” This speaks to the power of purpose. Find a reason so strong that nothing will stop you from pushing forward when times get tough. 

Take some time this week to think about what your ‘why’ is, and remember we are all on our own unique journey, so we will all have a unique purpose. If you’re comfortable, feel free to share your why in the comments below!

Nobody wants to miss out on everyone’s favorite movement! The exercises below are some options if doing a full burpee isn’t for you (yet).

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Step your feet back one at a time, bringing your body into a plank
- Step feet back in and stand up

Stepping down ups

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

Burpee Modifications!

If you don’t have the space and can’t get outside, consider one of the following options for running (or get creative with your own cardio movement)! 

- burpees
- tuck jumps 
- high knees
- jog in place 
- down-ups 
- skaters 
- jumping jacks
- butt kickers

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt kickers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Running Substitutions

Intro to Week 4 + Mindset

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 4

Week 1, Day 5

Intro to Week 2 + Mindset

Week 2, Day 1

Week 2, Day 2

Week 2, Day 3

Week 2 - Tip for Success

Week 2, Day 4

Week 2, Day 5

Intro to Week 3 + Mindset

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 3 - Tip for Success

Week 3, Day 4

Week 3, Day 5

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

Week 4 - Tip for Success

Week 4, Day 4

Week 4, Day 5

Intro to Week 5 + Mindset

Week 5, Day 1

Week 5, Day 2

Week 5, Day 3

Week 5 - Tip for Success

Week 5, Day 4

Week 5, Day 5

Intro to Week 6 + Mindset

Week 6, Day 1

Week 6, Day 2

Week 6, Day 3

Week 6 - Tip for Success

Week 6, Day 4

Week 6, Day 5

Intro to Week 4 + Mindset

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