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Start off your program by giving some basic information about what participants can expect to learn. Introduce the topic and provide a basic outline of what's to come using videos, images, and text.

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The only equipment required is a park bench.

Alot 6 Minutes.

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.

Alot 34 Minutes. 60 second stations with no rest between each station. Jump Squats Bridges Suicide "sprints" - approximate 20 meter run back and forth Lunges 1 leg Lunges 1 leg Suicide "sprints" - approximate 20 meter run back and forth Gorilla crawls Alternating Step ups on Bench Suicide "sprints" - approximate 20 meter run back and forth Hoop Hops Take 2 min rest after all 10 stations Do 3 rounds

Alot 5 minutes. Run for 5 minutes at a slow pace.

Alot 22 Minutes. Do 60 seconds of each station per round. Take 2 minute rest after all 10 stations Do 2 Rounds Plank Toe Touches (laying on Back) Cross Crunch (1 leg over other) Cross Crunch side 2 Scissor Kicks Side plank Side plank other side Russian twists Cruches Plank

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.

Alot approximately 5 Minutes. Rotations: Jumping Jacks - 50 reps.

Alot 6 Minutes.

Front of the body workout (Anterior) Its a nice way to spice up the traditional format of a 2 day split. The main focus of this workout is pushing motions for the upper body (Chest, Shoulders and Triceps) and the front part of the lower body (Quads). This workout makes sure that the muscles you will use for workout # 2 will stay fresh and well rested. Total Workout time 45 Minutes.

Back of the body workout (Posterior). This workout is for the opposite muscles that were used from Workout #1. The main focus is everything on the backside of the body. Pulling motions for the upper body (Back and Biceps) and Butt and Hamstrings for the lower body. This is a great workout for the underworked muscles that help with maintaining good posture. So If you sit a lot for work or you tend to be more on the sedantary side, this is an excellent workout for you. Total Workout time 45 Minutes

Workout #3s main focus is on your core (Abs) and your cardio respitory system. This workout will increase your heart and your lung fitness, burn a ton of calories and strengthen your core muscles. It is also a great workout to create a "rest" day from the impact on your main muscle groups that were worked on Workout #1 and #2 and will be worked again on the days to follow. Total Workout time: 53 Minutes

Workout #9 is the second part of workout #8. Its the same concept but the opposite muscle groups. Its extremely important to have a balance between all the muscles in the body. Without proper muscular balance, the mechanics of the body are thrown off and it increases the risk of injury and decreases the body's ability to produce force. Total Workout time 45 Minutes

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Stuck in a rut with writer’s block? Looking for some help starting a daily journaling habit? This is the course for you. Keeping a daily journal is a powerful habit for anyone looking to hone their writing skills and kindle a creative spark. With proponents ranging from the Stoic emperor Marcus Aurelius to modern writers such as C.S. Lewis and Ray Bradbury, journaling isn’t something to scoff at. Grab a notebook and let’s get started becoming a better writer through journaling!

Discipline shouldn’t be a bad word for creative types. It lets the little things take care of themselves and frees up your mind to tackle the bigger issues. The easiest way to add some discipline to your writing habit is to create a ritual. All you need is a way to write and a timer. Set your timer to 20 minutes and keep writing until it rings! You can write with a pen and paper or a simple writing app on your phone or computer. No need to get bogged down in finding the “perfect” way to write. Pick a comfortable place to write and a time of day when you can consistently write.

What did you find hard today? It could be as simple as aches and pains getting out of bed or as difficult as dealing with a bully in the office. How did you meet the challenges the day brought? Are you going to use the same techniques tomorrow or would you prefer to do something differently?

The physical space we find ourselves in can often define us. Use your journaling time to describe your space. Start with the physical. This room is big. Transition to your personal experience of your space. The room feels spacious and welcoming. Would you change anything about your space?

Find something completely new to do. Eat lunch at a new restaurant, take a new route to work or read a different news source than you normally do. How did it go? How can you keep introducing new things into your life?

Commitments and resolution are power. They give you the strength to stick with a good habit, even if you are feeling down, tired and otherwise thinking of skipping it today. How can you turn writing into a commitment? What motivates you to write everyday, to grow as a writer step by step? What can you tell yourself when you feel stuck and don’t want to write?

Great athletes don’t go it alone. Musicians and artists have mentors. With writing it’s no different. If you want to take your writing to the next level, consider finding a coach, peer editor or another writer you can share ideas and drafts with.