Yancy Camp Workout 432

Today’s motivational piece is about believing in yourself. I’ve never been the sharpest tool in the shed but I believe in myself. I have confidence in myself. I believe this is very important and I want each and every one of you who may be struggling with confidence to start believing in yourself. I want you standing tall, raising your shoulders high, looking people in the eyes, and projecting with confidence and energy in your voice and actions. Often times this is all I have to lean on. These are things no one can take away from me. If I walk in to a room or any other situation, I can promise you there won’t be another person who brings more energy. This isn’t something that comes natural to me. I grew up a shy kid who stuttered, but my mom and dad encouraged me daily to stand tall, look people in the eyes, stop mumbling, speak with conviction, and have great confidence in myself. I went to acting school for about 3 years and forced myself to be plugged in to situations that made me off the charts nervous, but after forcing myself in to these tough situations over and over, something finally changed. Now I love talking, being interviewed, being on camera, etc. The next time you find yourself in a heart pounding situations that you’d normally back away from, I want you to dive in and have confidence in yourself. When it’s your turn to introduce yourself during a meeting, be proud of yourself and your ability to serve others with your energy and passion for what you have to offer. Much love – Yancy

Phase 1:Backward run x 30sec
Fwd run x 90sec
Continue repeating for a total of 20min at aerobic effort
*Backward running is a great way to activate your glutes.

Phase 2:
*Run x 3min at aerobic effort
*Weighted lunges x 20
*Sandbell or kettlebell row x 20
*Pull-up x 1 to hand position changes x 6 – continue repeating for 5 sets
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 3:
Run x 10min at aerobic effort
*If inside, go with 15% incline for phase 3.

Bonus (we’re calling it 220):
Dead ball slams (50lb guys / 35lb ladies) x 10
Hand release push-ups x 10
One arm dumbbell snatch (50lb guys / 35lb ladies) x 10
Pull-ups (strict) x 10

This completes 1 round.
Continue repeating but drop reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds which will put you at a total of 220 reps.
*Dead ball slams – 100% of the ball must get above your head each reps (can be modified with a sandbell, pancake or other sandbag)
*Must be hand release push-ups and you must have full elbow extension at the top (maintain stiff plank position throughout all reps)
*One arm dumbbell snatch – must achieve lock out at the top and elbow needs to be behind the ear
*Strict form on the pull-ups (can be modified with assisted pull-ups)