Warm up Overhead reach Large Arm circles (forward / backwards) Helicopter Overhead reach > toe touch Front kick Side leg raise Standing Hip ROM Push day 4 rounds! Took ~40 mins Double KB Front squat to overhead press x 8 (35s) Full ROM Pushup x 15 (I use parallettes) Split squat x 8 (20 LB KB on working leg) Dips x 12 Frog Crunches x 20 Jump rope x 60 (If I mess up I add 10, just my own little game) Bonus, just whatever you feel like for time L sit for time (parallettes) Pistol squat bottom hold Fav track that played - Polarity by Assalm

I've been struggling with focus and motivation. I tend to way overthink things and I get overwhelmed easily, which leads to distraction and stress. I found an app called Trident Mindset, so going to see how it goes and will give you an update. It is daily exercises for one year that is supposed to lead to a stronger mind, leading to stronger focus and discipline, especially when life gets stressful. I am about to finish the Daily Flo (Full gym), one course left. I am going to start the dumbbell routine. Just finished a 6 day vacation. So completely refreshed and recovered and ready to push harder : )

Hey team, I got asked on an IG FAQ - "is it better to increase your load (amount of weight/resistance) or your volume (amount of reps) as you get stronger?" And my answer is: it depends 😅 Let me explain.. When you are just getting started, it is hard to know 'how hard' or how 'heavy' something feels. Maybe you've never lifted weights or done resistance training before. But as time goes on, and you begin to develop better form with your lifts, you begin to label weights as 'heavy' vs 'light.' This is where you can truly begin to progress in your training, simply by having the body awareness to increase or decrease load based on what your goals are. This is where the RPE Scale comes into play - aka, "Rating of Perceived Exertion" (I attached a nice, color-coated graphic that explains this in more detail) The RPE scale gives us a numerical way of labeling 'how heavy' or 'how difficult' something feels to us on any given day. So, when I am doing light activity with minimal effort (think: chilling on the couch), I am probably around a 1/10 on the RPE scale. When I am giving max effort (think: assault bike sprints), maybe I am a 9 or 10/10 on the RPE scale. WHERE SHOULD YOU BE FOR MAX RESULTS IN STRENGTH TO TAKE PLACE? a 7-9/10... This is the range you should shoot for on a regular basis to truly progress and get your best out of yourself. With that said, lets answer the above question: increase load, or increase volume? Scenario 1: if you have unlimited weight options (aka, you have a bitchin home gym OR workout in a commercial gym), INCREASE LOAD until you reach the 7-9/10 RPE Scenario 2: you have limited weight options (aka, maybe you have a few dumbbells/kettlebells at home), INCREASE VOLUME until you reach the 7-9/10 RPE (do this within reason. I usually start by increasing the volume by 5 reps at a time, and decrease my rest periods to introduce more intensity to whatever circuit or exercise I am doing at that time). That's it. You can apply this principle to any workout or rep range given to you, especially in the progressive FLOLYFE programs.

Hello! Welcome to the Skool of Fitness. The goal of this skool is to help regular people master the art of functional fitness to lose weight, move pain-free, & to discover + empower themselves with the tools they need to find their FLO in life all through free course, self-education, and community. 👉 Start by checking out these links - Classroom - Free eBook: Functional Fitness Secrets - The Daily FLO Subscription (Group Training) - 1:1 FLO Training Academy Coaching (Custom Training) 👉 To kick things off, please comment below introducing yourself. Let us know: 1. Your name 2. What style of fitness you are currently doing OR most love (strength, aerobic, power lifting, crossfit, etc) See you in the comments! **Additional Helpful Resources** - Recommended Equipment - My Supplements + Supplement Guide - Kettlebell Calculator

I'll go first. Let's be honest, sometimes you just don't feel like working out. I've found on those days it's helpful to have a go to list of mobility, push, pull, and leg movements. Then just at least do a warmup of sorts out of that list for the movement specific day. 9/10 times I end up wanting to do more. Here recently I've committed to at least 10 no jump burpees w a mountain climber to each arm during the pushup (so 3 pushups before standing=1) a day if nothing else. What do you do? Do you have a minimum? Would love to hear. Thanks!