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My Secret to a Healthy Body – Burst Training

Fit and sporty young woman tying her laces before a run. Female runner tying her shoelaces while training outdoor.

One of my favorite training workouts is CrossKick.  I attended a session in Lindon, Utah with my daughter-in-law Annie, who is a trainer.  CrossKick is an intense workout with a variety of punches, kicks, squats, lunges, pushups, you name it. Crank the music up and perform a 45-minute session.

This workout spurred my exercise thinking; 45 minutes with little downtime, I completed the training – tired and sweaty – but I completed the session nonetheless!   So, how can I translate this “Exercise Fun” into a regular workout routine, when a CrossKick facility is not available?

That was when the idea came to me: BURST TRAINING – Exercise you can do anywhere, any time, short  60-90 second repetitions, repeated back to back at 70%-100% maximum capacity (you choose the effort level based on your ability), rotating upper body and lower body repetitions with minimal time in between sets.  Burst Training can give you an effective workout in just minutes a day.

Burst Training Set Ideas:

– Lunges – Squats – Squats with Weights – Leg Lifts – Leg Lifts with Ankle Weights – Jumping in place – Jumping with Ankle Weights – Jump Rope – Pushups – Sit ups – Sit ups with Weights – Arm lifts – Arm lifts with Weights – Grapevine – Jumping Jacks – Side Twists – Butterfly Back Lifts – CrissCross Leg Lift

Four Benefits of Burst Training:

Saves Time – The maximum capacity in short repetitions allows you to get in an intense workout in a shorter amount of time.

Increased Energy – When you expel energy you increase the natural energy of the body. Add a little music (choose music with a motivational message or instrumental music) to increase the benefits of added energy.

Relieve Stress – Exercise is a great way to release stress. Be sure to stretch before and after exercise and drink lots of water to release toxins.

Boosts Metabolism – Exercise will give your body’s metabolism a boost that will last long after the workout is through.

1. Perform Burst Training 3-4 times per week for 15 – 30 minutes.

2. Increase the time you devote to burst training as your ability improves.   

3. Use music to increase energy

4. Stretch before and after Burst Training

5. Drink plenty of water before, during and after your workout.   

Struck by lightning, Devri Ficklin should be dead – but she’s not! Having recovered from a disheartening divorce, death, and financial ruin life seemed to be on track, then within seconds a bolt of lightning, changed everything. We all experience them, Lighting Moments, the pivotal events in our lives that change us, forever. Inside this impassioned journey of healing, readers learn through Ficklin’s Lightning Moment, step-by-step systems that can help them overcome personal challenges and transform their life. “The biggest battle you will ever fight is within your own mind.” Ficklin shares, “Learn to focus your thought – it’s simple, not easy – however the effort is worth it!” Lightning Moments will help you discover the steps to “Navigate the storm to discover greatness!


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