An advanced workout:cardio and strength training

Warm-up: run around in a square 20 times. Then do knee ups in a square 20 times. Then jump rope as log as you can. (if you don’t have one, get on your toes and jump) After wards, go in a pushup position, and kick your feet in and out, like when you do jumping jacks. Then jump rope again. Then run around in a square for thirty times. Do knee ups in a square 30 times. then sashy in a square, swinging your arms, 20 times. Then stretch: do side-splits. To prepare, go on your knee on the ground and go into a lunge. try to put your elbows on the ground by your leg. Then pull the leg back, sit on your knee, and straighten your leg. Then go into your splits, and do a split roll. Then repeat on the other side. Then go on your heals and do front splits,sliding down as far as you can. Put your elbows on the ground and lean forwards. Then slowly lower your body and sit in a straddle position. Lean forwards with your back straight and try to kiss the groiund. Then stretch to each side, in two different ways: 1. reach both hands towards one leg, lean your torso on your leg. then do it on the other side.. 2. put one arm towards the opposite leg by the leg, and put your arms over your head and try to touch your toes. Then repeat on the other side. Then do a pike stretch, trying to touch your toes and touch your body to your legs. Then stand up and do stnding straddle stretches and standing pike stretches.

The workout: (strength training part. It was an advanced, long warm up.)
1. get in push up position and kick your legs in and back, like in jumping jacks. do 30. repeat, and do a push up in between each pne this time. Kick your feet in and out, in, and do a pushup, repeat. do 2 sets of both.
2. If you don’t have weights, use books as weights and ask God to make them heavier. Do bicep curls with your palms up, 30 times. Then do a different kind of biceps curl with your hands sideways, 30 times. do two sets of each.
3. put your feet on a couch, raised mat, or gym box. do 30 pushups. Then do the same thing, and do as many triangle push ups as you can.
4. do box jumps, if you have a box at a gym. jump high, onto the box with your knees a little bent, and jump off. do as many as you can, then rest for thirty seconds, and repeat. do 3 sets.
5. put your legs on a box, and put your body on the ground. lift your butt and back. To make it more advanced, hold weights, and do chest presses while you are doing the exercises. repeat,  and hold weights and swing your arms back while you do the exercise. I did something different once, I just can’t remember what it was. Make things up and be creative: let sports and exercise be an art.
6. do as many V-ups as you can. do 3 sets, and rest in between.
7. do one legged pushups, with one leg bent and up in the air vertical to the ground to train your butt while you’re training your arms. repeat on the other side. rest, and do 3 sets.
8. sit in a straddle stretch and put your hands in the middle. lift one leg ten times, then hold it in the air for 30 seconds. Then pulse it 20 times. lower it, and repeat on the other side. Then, try to do it with both legs at the same time. do2 sets of each.
9. do regulat squats, doing bicep curls at the same time.
10. do jumping switching lunges. do a lunge, jump up, switch to the other side into a lunge. do 10 to 20 reps, 2 to 4 sets.
11. roll into a candle stick (head and neck on the ground, body up vertical to the ground), and roll your legs behind your hed touching the floor, and back. do 20 reps, 2 sets
12. cardio time! Repeat the warm up, or go on a run.  do knee ups and super-speed running during the run. go on your legs legs bent, butt close to the ground, and jump around, without your hands on the ground. do fast bear jump/crawls. Go on your hands and legs, and jump your feet to your legs as fast as you can. do as many as you can. do spider crawls. try to go backwards too. run more. do some gymnastics if you can, and dance around.
13. Find a place to stretch. repeat the warm up stretches. Walk around fast, then slowly slow down. Then just lay on your back, palms up in an angle by your body, and meditate. Focus on how the ground feels like on your back, supporting you and loving you. listen to all the sounds you can hear, and your breath if it doesn’t scare you. Then take deep breaths, in through your nose, out through your mouth. Then stop controlling your breath, and say, “Breath of God, breathe on me.” Focus on your surroundings and rest.

If you can’t do this, it definitely DOES NOT mean you’re “not skinny enough”. Nourish your body after the workout. Drink lots of water, and eat two vegan protein bars. Be active even when you’re not training/doing a work out. This work out is intended to help you gain muscle and burn fat. Eat enough calories to gain muscle, and don’t burn too much fat. Cardio isn’t just for losing weight: it’s also really good for the heart (it trains the heart). I think it trains your breath too. Eat some goji berries, acai berry juice, honey crisp apples, blueberries, a banana (I hate bananas, but you might like them). Strawberries: they have ellagin, which destroys cancer cells. grapes, they have reservatol, which is good for the heart. Study nutrition and eat organic, healthy food. drink a lot of water and decaf coffee and tea. both are good for the heart (caffeine is bad for the heart, it makes the heart race and could give you an arrithmia.). earth decaf has caffeine and chemicals, but 90% of the coffee in heaven is true decaff. Pray God takes the caffeine out, and makes your food organic as you chew it.

It’s okay to workout every day; it’s okay to have rest days. Listen to your body.