When Week 8 of the transformation comes around, many of my clients already feel a sense of achievement. At this point, my hope is to have guided you to mindfulness, whether it is just moving your body, breathing, replenishing water and nutrition, or giving yourself permission to give all of this to your own body! What an act of love and respect to actually set aside time and effort into healing, nurturing, and creating the best you. I applaud you and whistle loudly!
This is the week of energy bursts. I would like to invite you to start implementing some exercises that will actually increase your metabolism and instantly give you more energy!
You have all heard how interval training is effective for your body in many ways. The highs and lows of the heart rate make the body work harder and burn more calories per time spent. The increased energy output requires more fuel, so your metabolism revs up.
You will also in this phase work on explosive muscle strength, which the body needs but doesn’t really get much of when swimming, walking, and strength training with weights for muscle build-up.
The exciting thing is now that you have prepped your body for the past eight weeks, you are ready to get some work done! It’s like Mary J. Blige sings: “Work what you got!” This is when the mindful training and care of your body turns you into a sassy athlete in your own way.
First of all, I would like you to make an entry in your diary about how you feel so far. What has changed? Have you made progress? How is your energy? Are you ready to step it up?
Secondly, here is a short interval program that I would like you to try for the next couple of weeks. Time yourself after you complete the first set, note the time, and check whether you can beat your own record next time. This is also great to do with the family, a friend, or your child … but maybe not the house pet since they might not be able to do all the steps necessary. 
20 regular squats
20 frog jumps (jumping squats)
20 push-ups
20 reverse lunges
20 Russian get ups (lie on your back on the floor, get up without using your hands, reach your arms over your head)
20 tricep dips (in the gym or on a chair)
20 lateral slide jumps (like skating)
20 crunches
20 criss cross twists (oblique crunches with the bicycle)
Repeat the cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength, not to mention working out like a rock star!
Live Life Loud and let me know how it goes!
Image: gjeewaytee
Tags: energy, explosive muscle strength, interval training, metabolism
Subscribe: 
Wow – the circuit looks awesome and super challenging. I am going to try it today since I cannot get outside (raining!). Does this replace my cardio or is this considered resistence training?