Name: Playbook - Chesaney Kooy - Intro to Week 5 + Mindset
Uploaded: 2023-01-29T19:09:26.777Z
Duration: 5 min
Description: Intro to Week 5 + Mindset

Week 5, here we are! Last week we talked about the importance of perseverance as things in life will get in the way of our goals. For most people, stress is on that list of obstacles as it takes a serious toll on mental and physical health. 

This week’s tips will be completely centered around stress management. For now, we want to focus on awareness of the stress we’re experiencing so we can find a healthy way to address it - more to come on this in our weekly tip! 

One thing I try to do is put my stress into perspective. Robert Eliot has a great set of rules for this: “Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.” This does not discredit the struggles you’re going through. It is simply a reminder that in the grand scheme of life, we tend to make small things a whole lot bigger than they really are. 

Try to keep this in mind and save your sweat for your workouts!

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 5 + 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

Intro to Week 4 + Mindset

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

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 5 + Mindset

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