Happy Friday, everyone! I’m blogging from the Omni Hotel at the AYA Conference – still learning, still enjoying, still meeting people, and feeling like a real part of this community. We have one more session left before the event wraps up and then we’re heading down for a tour of the Lance Armstrong Foundation with a young adult clinician as they just opened a young adult-specific treatment center! After that we’re headed out for coffee with the beautiful Lindsay Cotter and her husband James! SO excited to meet these two in person. It’s hard to believe hat our time in Austin is almost over, and more so that our two week trip has almost come to a close…It’s been a whirlwind, fun, enlightening, and full of solid interactions with others that will last. Looking forward to bringing back all the information learned and wisdom gained into our lives at home and also slipping back into routine, work, and life with our friends, family, and church at home.
But first, I promised a simple workout for ya’ll (just getting into the Texas accent, don’t worry about it) …so here you go! I created this short, high intensity workout that needs only minimal equipment (a pair of dumbbells) with a good work ethic and eagerness to sweat it out:
2 Jump Lunges + 2 Mtn. Climbers: 50 sec on, 10 sec off
2 Reptile Push Ups + 10 Mtn. Climbers: 50 sec on, 10 sec off
10 Squat Press Ups (I used 15 lbs)
10 Plank Rows + 10 Mtn. Climbers
Drop-down set of biceps curls: 12-10-8-6-4-2 increasing the weight as you go!
Drop-down set of triceps dips: 12-10-8-6-4-2 with very short breaks in between sets!
I loved this workout! I even got a comment from a man in the gym who asked me what program I was doing and admitted he needs to change up his regular gym routine. That’s so key! Mixing up what you do and your intensity levels and stay consistent and you WILL see change. Instead of the finisher move, I implemented my 200 KB swings and did 2 sets of 50 fast swings at 20 lbs followed by 10 sets of 10 swings at 25 lbs mixed with 100 jump ropes in between each set. Still following me? Excellent. It feels so good to get in, work hard, and be done!
And now for something completely different…Some fun pictures from our social night out Maria Maria in Austin:
Cool atmosphere (loved the south western-style skeletons!), tasty Mexican food, and free drinks – it was a great night full of meaningful connections & networking!
What’s a fun city you’ve visited that you would recommend to others? What made it a great place to visit? …we wish we had more time to explore Austin! Tons of live music, great food, and friendly people.
Any good workouts to share? Send them my way! I love to try new exercises and add to my weekly moves!
Have a great weekend guys – be well & live well in every sense of the words,