Motivate Mondays

Motivate Mondays


We hope everyone's weekend was grand and filled with fun and relaxation, but now it's time to get back to work and get back to getting our bodies in order!


Today’s post will feature the  workout of the day, a workout playlist, and meal of the day!

 Workout Of the Day


Please feel free to modify any workout and tailor them to your level and need!



  • Start off with an 18 minute jog/sprint
  • For the first 5 minutes  run at a speed of 6
  • For the next 10 min  go back and forth between walking and sprinting (walk at a speed of 3.5 for 1 min, run  at a speed of 7 for 1 min)  Should be a total of 5 Rounds.
  • For the last 3 minutes walk at a speed of 3.5 on an incline of 5


Major Keys: According to Women’s Magazine, this type of HIIT workout burns fat by spiking your metabolism and building muscle quickly. It burns calories both during a workout and up to 24 hours later!


Main Workout:

This workout was found on the Fit Girl app. This is a beginner workout (I will include modifications for a more intermediate workout.)  This type of workout can be done on your light workout day or to start your week off! Please feel free to modify this workout to tailor your level and need!


The 5 minute warm up walk is replaced by the 18 min warmup above. I also sometimes double the reps to increase my workout.


Modifications for Intermediate Workout:
(Repeat Exercises 3xs!!!)
  • 30 Sec-1 min Plank
  • 15,12,10 Push Ups (each round you go down to the next set)
  • 20,15,10 Standing Tricep Extensions (each round you go down to the next set)
  • 50,40,30 Reverse Crunches
  • 30,20,10 Weighted Sumo Squats (each round you go down to the next set; use 10-15lb dumbbells)


Major Keys: Per Live Strong, a circuit of calisthenics exercises is important because it helps to increase flexibility, build endurance, contribute to toned & strong muscles, increases strength, and improves cardiovascular performance. Most importantly this type of exercise can be done at home and it's totally FREE!!! Who doesn't like free lol?


When you do these exercises your calorie burn can be up to 450 calories or more!



Today's workout playlist consisted of:


This playlist is GREAT for running on the treadmill! With the bass and high energy beats you will feel motivated to do anything!


Playlist can be found Here on Apple Music.



Meal of The Day


After all that working out it is time to eat something!!!


Breakfast is the most important meal of the day! Do not skip breakfast as this is vital to losing weigh! We know a lot of you guys reading these blogs may work a 9-5 and may not have time to make breakfast. 


Below is  a meal that will take 15 minutes to make! Remember the FRESHER the ingredient the BETTER!!!


Blueberry Pineapple Smoothie:
1 Cup of spinach
1/8 Cup of blueberries
1 Pineapple Slice
1 Cup of almond milk or coconut water
2 Tablespoons of Agave Syrup


Mix together in a blender and blend. Add ice if preferred. This makes 1 serving.


We need to throw some protein in this meal. So feel free to make turkey bacon, 1 chicken sausage, or even boil 2 eggs!



We hope this has motivated you to get fit today!


-365 Fit Club