ShareYesterday afternoon I was feeling sluggish. We all have those days. Most folks feel this way around 3-4pm, when their energy levels drop off. At 1pm, a slump attacked and I knew this was bad news for productivity.
Anyway, I still had a mountain of work to do: a few clients to train, an article to write and a hardcore workout to battle. Believe me, this wasn’t a downhill cruise to the end of the day.
One cup of magic changed my whole afternoon.
Earlier in the day, while I was working at the gym, a client swung by to drop off a special package from Colombia. N
ow I know what you’re thinking, but coffee is not illegal in this country. He wanted me to sample and review his favorite brand of coffee.
So in the early afternoon when I hit the wall, I busted open this package and made a fresh coffee. My first impression was the aroma was lacking, and instantly I was apprehensive about the quality. Fortunately it made up ground in the taste department. It was smooth and delicious. And so the fun began.
Half an hour later: the party was happening. It was all systems go.
Once I quickly polished off my work, I had more time for a gym workout. Bonus.
Thanks to an incredible caffeine booster, this is what I accomplished in just over half an hour.
Dynamic Warm Up
- Toe touches
- Windmills
- Crab crawls
- Single leg glute bridge
- 4 point hip flexor stretch
500m row in 1:40
Fat Loss Accelerator #9
Complete each exercise in order, with no rest. At the end of the circuit, rest for 90 seconds. Do 4 rounds total.
- High pulls x 6
- Deadlifts x 12
- Front squat to push press x 6
- RDL x 12
- Barbell push up x 6
Core Training:
- 60s Plank with toes on SB x 2
- 15 x X- Body mountain climbers on SB x 2
Power:
- DB push press 3 x 5
Strength:
Superset 1 (3 rounds) no rest from A to B
A) Bulgarian goblet split squats x 10
B) DB press
Superset 2 (3 rounds) no rest from A to B
A) KB Front squat
B) 1 Point DB row
Foam rolling and stretching at home. (Yes, I actually did it).
I’m not going to lie. This workout was tough as I took minimal rest breaks. After rowing my lungs we on the verge of exploding.
Warning: This is NOT for anyone sensitive to caffeine or with any heart condition. Now I don’t recommend having a strong magic coffee before every workout. The effect will wear off over time and you don’t want to destroy your poor adrenal glands.
One Magic Workout Ingredient
Energy.
You need high energy in your workouts to get real results. You need to be in the zone, ready to bring it and kick butt. Otherwise, you’re just wasting your time.
Determine what motivates you to train and draw energy from this inner motivation. Always experiment until you hit the jackpot. Figure out what gives YOU the energy you need to dominate any workout.
So on Friday afternoons, before you hit up the wine bar, get your workout done. You will feel better for it – even if you can’t move the next day.
Have an awesome weekend,
KV
