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Intimidation: to be timid or fearful.  What are you intimidated by?  If you dig deep inside yourself, you will find your inner strength.  This strength will guide you into creating intrinsic motivation to accomplish goals and overcome obstacles.  We have the choice to how far we are going to allow intimidation to keep us from reaching our goals.  Intimidation, fear, worry, doubt- all that hinders our process in growing mentally and physically.  Our mind becomes clouded and we become stagnant, with no desire to live out our full potential.  It’s time to punch intimidation in the face and take hold of the inner strength we have embedded in us!

Jackie Article 3I remember the first time I did the KSOS System with Krzysztof Soszynski and his wife Genevieve.  It was just us three.  Sure, I looked the part, but was I capable of doing these workouts?  There were jump boxes, Olympic rings, rubber resistant bands hanging from the punching bag frame for pull ups, a huge tire with a sledge hammer, a long bar (45lbs.) with 10lb plates on each side for clean and presses (which I never done before), and a padded wall I had to walk my feet up and down on, using my arms to hold me up against the wall into a backwards hand stand (I couldn’t even get half way up the wall the first time I tried it)! “Holly cow... What am I getting myself into” was my initial thought. Mind you, I am 5’2 and 120lbs.  All I knew was old school bodybuilding exercises and a few plyometric workouts from watching YouTube videos.  Trust me… I was INTIMIDATED!

Jackie Article 3But I was determined and knew I was hitting a plateau with my normal workouts. I needed change and I needed to do something different to my body. SHOCKING your body is the ONLY way to effectively change your physique.  It was time to incorporate strength & condition along with core strengthening exercises.  It is important to change up workout routines every 3-4 weeks to keep your body guessing.  We never want our body to adapt to one way of exercising.  Our bodies quickly adjusts to exercises, just like our body gets immune to certain medications.  It is vital, depending on your fitness goal, to rotate exercises for each muscle group, increasing or decreasing repetitions, increasing sets and changing up cardio routines.  Actively moving your body to get your heart-rate up is the key to burning fat. Getting your heart rate up and down causes you to sweat. SWEATING IS GOOD!! It does not matter if you are running after your dog, or jumping up and down on a curb...YOU’RE MOVING and your body will appreciate it.

Now, deep down we all know we CAN do it, but there is a little voice in your head telling you “YOU CAN’T”! Punch that inner voice of intimidation in the face! We will never know how far we can go, unless we give it a try and not give up! Here is another workout you can do at home or anywhere you may be- Overcome the war in your mind and watch yourself soar!  

No equipment needed... ALL body weight!

Warm-up: 3 times
  • Running in place (30 seconds)
  • 4 Burpees

  • Walking Lunges - 10 - 12 steps per leg
  • Single leg deadlifts - 10 - 12 reps per leg (This is all about stability and balance! Take are your time and lead with your heel & tighten your core mucles)
  • 15 squat jumps
  • 8 - 10 slow push-ups

Remember: It’s about working your way up to these repetitions with proper form! Keep at it if this is your first time. For the advance... Add dumbbells to the workout OR do these exercises on a BOSU ball!