I Love Mondays Newsletter by CoryG | 2.27.23 - CoryG Fitness

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Welcome back to the I Love Mondays Newsletter, by CoryG.

1 Workout – 1 Thought – 1 Quote

by Cory Gregory | 2.27.23
5 minute read

“The most jacked thought provoking newsletter on the internet.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator style=”shadow” border_width=”2″ css_animation=”fadeIn”][vc_column_text css_animation=”fadeIn”]

Cardio Shredz #2 – Arms, why you should vanish for 21 days, and conquering life with Arnold Schwarzenegger

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💪 WORKOUT

Cardio Shredz #2: Arms

BIKE

10 minute alternating back & forth

Standing up (spin style): 1 minute
Sitting down: 1 minute

 

ELLIPTICAL

10 minutes elliptical alternating back & forth

Forwards: 1 minute
Backwards: 1 minute

OR, if you don’t have those above

RUN

Flat: 5 minutes

Add incline every minute for 10 minutes
Try to make it!

 

THEN:

 

ARMS: 3 SETS

Hammer Curls: 25 reps
Regular Curls: 25 reps
Kickbacks: 25 reps

 

BIKE

5 minutes at a good pace

 

ARMS: 3 SETS

Tricep Rope or Band Pushdowns: 25 reps
Skullcrushers: 25 reps
Incline Curls: 25 reps

 

6 MINUTE ABS: 2 SETS

*Add 3-lb ankle weights to wrist

Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute

 

VACUUM PRACTICE

3 sets of 30 second holds

*Lay on ground take your belly button to your spine & hold for 30 seconds

*This helps keep waist stable and tight

 

WEIGHTED CRUNCHES

1 set 100 reps w/ 10-lb plate behind head and legs up

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🤔 THOUGHT

Vanish for 21 Days

Focusing on these 5 habits will absolutely change your life.

#1 Get up 2 hours earlier

Do this for 21 days straight – no matter what.

I don’t care what you have to do to make this happen… make it happen.

Why is this so important? Because you need to experience what’s possible while everyone else is sleeping.

Quiet time to work on yourself is both essential and mandatory.

 

#2 Train and condition

Do this for 21 days straight – no matter what.

Lifting, moving weights, and conditioning every day forces the anxiety away and the confidence in.

Train: lift weights for 20-30 minutes.

Condition: walk, run, bike or lunge for 20-30 minutes.

Bonus: listen to an audio book or podcast to sharpen your mind.

 

#3 Pick 3-5 audio books

Do this for 21 days straight – no matter what.

I don’t care if you’ve read a book before. Feeding your brain is just as important as feeding your body.

 

#4 Eat your own prepare lunch

Do this for 21 days straight – no matter what.

Know exactly what you’re going to eat for lunch when you leave your house. Don’t leave it to chance. Leaving your lunch to chance every day is a sure way to fail.

Do yourself a favor and eliminate one more daily decision.

Feel better + save money.

 

#5 No alcohol

Do this for 21 days straight – no matter what.

Why no alcohol?

Because you will stay more inspired and motivated – especially in the morning.

Because it helps you un-cloud and clear your mind.

Because it helps you feel better overall.

Because it saves you money.

Because it’s one less distraction.

 

21 days to create a habit

Evaluate your progress after 21 days.

If you enjoy it and it’s working, keep it. If you don’t enjoy it and it’s not working, drop it and try something new.

Everyone needs a time frame. Everyone needs a commitment. Everyone needs a streak to create momentum.[/vc_column_text][vc_single_image image=”4387641″ img_size=”medium” alignment=”center” style=”vc_box_shadow_3d” css_animation=”fadeIn”][/vc_column][/vc_row][vc_row][vc_column][vc_separator style=”shadow” border_width=”2″ css_animation=”fadeIn”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css_animation=”fadeIn”]

📋 QUOTE

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

– Arnold Schwarzenegger[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator style=”shadow” border_width=”2″ css_animation=”fadeIn”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css_animation=”fadeIn”]

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