Today we felt inspired to talk about fear. Fear is the great mind killer. It is the paralyzing agent that slowly suffocates your dreams. What are you afraid of right now? It is important to realize that our fear is mostly just
the stories that we tell ourselves. Those stories that run like computer programs in our minds over and over in the background. All of these fearful thoughts telling us that change is scary. That this
isn’t the right time, or that people might judge us if we stand up to be counted. What if we fail? When you train with our workouts and push your body to the limits something really interesting begins to happen.
Your mind starts to clear – at first maybe just for a second or two, then for 10 reps, then for whole minutes. Getting into your body turns the volume down on the hyperactive mind. It could be described as sweat therapy.
You can literally work through your fears on the exercise mat and leave them there. Rev up the intensity – push beyond your old limits and see if you notice how peaceful and quiet you feel inside.
Today’s workout is inspired by The Eminem song “Not Afraid.” His transformation as a performer, musical artist and human being came from the inside out and it now radiates through his music. The most powerful changes come from within and move outwards – bones to skin and beyond. Eminem made the change from the inside and it reflects in his music, his life and his overall well being. If you want to change your body and the script of your life the change has to come first from within.
The official music video is embedded below – check it out while you do your workout.
Zuzana & Frederick
- Crab Pike Pressmax. reps during 3 min.
- High Knees (with jump rope)max. effort during 3o second intervals
- Burpee Knee Raisesmax. reps during 30 second intervals
- Ninja Lungesmax. sets during 3 minutes
Get your gear for this workout here:
This workout is exactly 20 minutes long and what you will need is your Interval Timer as always, Jump Rope, and Dip Station (if you have one). For those of you who don’t have a dip station, I have a different exercise that you can do, just check the pictures below.
There are 3 parts that you will do back to back and then repeat the whole thing one more time. If you are a complete beginner you can also stop after 10 minutes and complete only half of this workout. Don’t be afraid to modify the length and the intensity to your own fitness level. The goal here is to feel like you had an amazing and reallt intense workout. It shouldn’t feel easy. Remember that the more you push through, the more calories you will burn and the faster you will build strength and shape up your body.
Part 1 – 3 minutes of Crab Pike Press
Turn over toward the left side.
Get into the pike position.
Do a Pike Press.
Bring your righ elbow up and behind your back turning your upper body sideways.
Return to the starting position and repeat towards the right side. Do as many reps as possible during 3 minute count down.
Part 2 – 4 minutes of Interval Training
Set your timer for 6 rounds of 10 seconds and 30 seconds intervals (10 sec. of rest and 30 sec. of max effort). You will be doing High knees with jump rope and Burpee Knee Raises on the Dip Station.
Beginners can do the push ups from their knees.
Knee raises on Dip Station
If you don’t have the Dip Station you can do Seated Leg Raises instead.
Beginners and everyone who doesn’t have the Jump Rope can do regular high knees.
Part 3 – 3 minutes of Ninja Lunges (max. sets during 3minutes)
This is the starting position for Ninja Jump.
Beginners can put their hands on the ground…
…and then jump on their feet.
Make a step to the left with your lef leg keeping low.
Lunge back with your right leg.
Step with your right leg into the half squat again.
Lunge back with your left leg.
Get into the half squat, lunge one more time back with your right leg and get on your knees. This is one set and your goal is to complete as many sets as you can during the 3 minute count down.
Now Repeat all 3 parts one more time. The entire workout is only 20 minutes long so don’t give up half way through and push yourself at max effort.