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Yo! Happy Hump Day Pump Day, lucky numero #7, that also happens to be Turkey Day Eve!

Here’s a quick ‘At-Home-Workout’ you can try out tomorrow morning (or any day for that matter) so you can earn that gravy, baby.

Dive right in and click the link to watch, or scroll past the picture and read the details below to ensure you’re doing each movement correctly!

You’re looking at a full body workout that’ll hit your legs, chest, shoulders and core while also strengthening your heart and lungs. Plus you’re moving in all 3 planes of motion.

Long story short, you’ll be much stronger overall, as a whole by doing this.

The beautiful thing about ‘At-Home-Workouts’ that also require no equipment— you can do them anywhere. In a hotel room, in the airport, outside, etc etc!

((Be sure to scroll to the bottom for some cool info on Fit Feast Friday— coming soon, very very soon))

Movement #1

• While doing reverse lunges, keep the vast majority of your weight on the heel of the front leg. Sit down through and drive back up through that front heel.

• As you walk your hands out keep your legs straight (or as straight as you can keep them).

• Do your pushup, even if you have to drop down to your knees!

• Then reach your right knee in and across your body aiming it towards your left elbow, then do the same with your left knee. Then swing each knee up and out towards the same elbow. With each movement, try to get that knee as close to the elbow as possible!

• As you stand back up, again, do your best to keep your legs straight.

• That’s 1. Give me 10.

Movement #2

• Hop from one foot to the other, laterally.

• Get low and stay low.

• Do not worry about how high you can jump as you’re hopping over. Rather, focus on distance— how far you can jump while still being able to control the landing.

• Speaking of landing, adsorb the impact, sitting down and back onto that heel, shifting your hips down and back, readying them to reload and explode!

• Over one way and then back to the opposit way counts as 1. Give me 10.

Movement #3

• Transverse squat jump. Transverse meaning you rotate, squat jump meaning you squat before you jump and you’re landing in the same spot. You’ll rotate 90 degrees while in the air but not move from that same landing spot.

• Then pop down like you’re doing a burpee without letting your hips sink.

• Reach back with your right hand and touch your left toe, return back to plank position, then do the same with your left hand to your right foot. Be sure to keep your legs straight, sending your hips up and back.

• Next, while in plank position tap your right shoulder with your left hand and left shoulder with your right hand.

• Pop back up onto your feet and then rotate another 90 degrees jumping as high as you can. Continue until you’ve done one full circle facing the same way when you started, then go back the other way.

• So it’s 8 total jumps.

Movement #4

• While on your back, keeping your legs straight pull one leg back until your foot is right above that hip and as you do so crunch both hands up and towards that front foot.

• Then the other leg.

• Then crunching only about half way up— do not sit all the way up— twist and rotate your hands swinging them to the side and back. Lay back down and then go the other way.

• That’s 1. Give me 10.

Now do all of those back2back2back with little to no rest in between. That’s round one. Then rest for 60-90 secs and repeat 4 more times for a grand total of 5 rounds! You’ll be done in no time and feel much better about yourself after the fact for staying discipline all on your own without having to go to the gym!

Respond directly to this email if you have any questions, comments, or concerns!

Thanks for reading, I’m grateful for you!

And please never forget:

If you want to look good in front of everybody (as an athlete, salesperson, CEO, business owner, etc) then you have to outwork everybody IN FRONT OF nobody. Do the work in the dark and you’ll shine bright in the light, y'all.

Much love, mi gente!

- Mike O’Hara

PS

I have 20+ ideas and themes ready to go for Fit Feast Fridays but I wanna hear from you! What, in regards to food, supplements and just overall nutrition, do you want to read about?!

Just let me know what you thought of today and shoot a comment in with what you’d like to see covered in Fridays.

Keep referring yo’ people and get some cool sh*t:

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