Name: Playbook - Chesaney Kooy - Intro to Week 6 + Mindset
Uploaded: 2023-02-05T21:49:39.858Z
Duration: 2 min
Description: Intro to Week 6 + Mindset

We cannot believe we are starting our final week of the 6-week bodyweight training program. We have had a blast and we hope you have too! 

For our final week, we are going to talk about having an outward mindset. You’ve probably asked yourself, “What’s next?” in terms of your fitness journey. If you aren’t sure what’s next, please reach out - we would love to guide you towards your goals! 

As you’re heading in to the next step in your journey, we’d like you to also ask “who can I bring along with me?” There is so much joy in sharing your journey with others, and you have the opportunity to use your unique journey to impact and inspire others. Sure, there are people out there who may share some similar skills with you, but you are the only person on this earth with your unique set of abilities. 

Think of your favorite teacher or favorite coach, they probably are different from your peers and teammates favorites. Many fall into the trap of comparison and delay sharing their experiences until they feel like they’ve completed a given phase of their journey or they’ve mastered the work they’re doing. The great news is that you will always be the best at being you! Don’t be afraid to share your journey, you never know who you will inspire.

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 6 + 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

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

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 6 + Mindset

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