This combination of a mental shift and physical activity is a truly holistic approach that will really make these ideas stick for you.

‍Today’s workout: Alright. I think you need to pat yourself on the back, give yourself a huge round of applause because you have officially made it to day five of my five-day challenge!

And I don’t even need to ask you.

I know you’re sitting there right now feeling so much better about who you are and what you can accomplish. And honestly, the sky is the limit from here.

Now it’s up to you to pick what kind of plan you want to follow, and what else can I do. If I can do this, what else can I do?

I promise, whatever plan you follow next, it’s going to take you to an amazing next level, and before you know it, you’re going to be doing that triathlon that you always wanted to do.

Or maybe you’re going to be running around with your kids more than you ever thought you could.

Maybe you are going to be up on stage in a bikini doing a very first bodybuilding competition.

Whatever it is, I promise you, it’s completely possible for you. And, you know, you’re showing yourself that you are capable right now.

So, final workout:

Today is actually one of my very favorite workouts to do at home.

The best part of this is you can do this whether kids are running around you or not. And the kids love to take part in this.

So, this is something I call tabata. Have you ever heard of tabata?

Tabata is very simple. And it’s only four minutes. So I’m adding on an extra minute of something else. I’ll explain it in a minute.

But tabata is a four minute circuit. So, it’s four minutes of 20 seconds of work, 10 seconds of rest, repeated eight times.

So, today we’re going to pick one movement.

And the one movement that we’re going to do we’re going to do for 20 seconds, then we’re going to take a 10 second rest.

Then we are going to go 20 seconds, 10 second rest.

Again, repeat that eight times.

And I know you are sitting there thinking, really? Twenty seconds of a move is going to get me?

I promise you, by round four, you’ll be like, “Oh my gosh, I still have four more rounds of this to go.”

It is going to be the best total body workout you’ve ever gotten in your life in four minutes. I can promise you that.

So, the move today, don’t kill me, actually just love me, because you will thank me later…

…is a burpee.

And I hesitate saying that because I don’t want you to freak out.

Most people hear the word burpee, and they immediately want to turn the video off, run around the corner, and never hear from me again.

But when you do it, and you see how simple a burpee is, and you realize that anyone can do a burpee, not just elite athletes. Anyone can. You’ll start to appreciate the athlete within you.

So, to perform a burpee.

I’m going to go ahead and demonstrate an advanced burpee for you right now.

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A burpee is essentially getting down in a push up position, performing a push up, hopping up to a squat position, and then jumping and clapping above your head.

It’s that simple.

Now, little side note. Little backstory.

Every single person Chris and I work with whether they’re 600 pounds, or they’re 300 pounds, or they’re 150 pounds, whatever it is, their very first workout we always do with them is seven minutes of burpees.

I know it sounds like a lot, but it’s really cool to take something that someone is so scared of.

I mean, can you imagine a 600 pound person when we tell him, “Hey, we are going to do seven minutes of burpees with you.”
They freak out!

But when they realize they can do the same move that Chris and I are doing and the exact same workout in seven minutes, they can do the same thing that we are.

Yeah, they are not doing as many burpees, and they might not be doing the same modification of a burpee, but they are still doing it.

And they are pushing themselves to their limit and beyond. And at the end of their workout, they always feel like a champ.

So, it only feels right for me to end this challenge with something that is a little bit scary but also something that I know you can overcome.

And I know you can conquer.

And I know you are going to feel like a million bucks when you complete it.

So, just to recap how it works: I want you to go find, either get your stop watch, or you can download a free tabata timer on any one of your smartphones.

You are going to go ahead and set the timer. Push go. You are going to do 20 seconds of burpees, then you are going to rest for 10 seconds.

Then 20 seconds of burpees, then rest for 10 seconds. Again, repeat that for a total of eight rounds.

When you are done with that, I want you to just simply jog or march in place for one full minute because, like I’ve said, it is about these baby commitments.

We committed to five minutes a day.

We didn’t commit to four minutes a day, we committed to five.

So, I want you to fill that last minute with one minute of you just jogging or marching in place, patting yourself on the back if you want to, and just realizing the amazing champ and athlete that you actually are.

So cool, I can’t wait for you to complete this workout.