Fitness for Body, Mind and Spirit

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Fitness for the body, mind & spirit

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Thoughtful Thursday…My #1 go-to exercise for great results...


Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.

A question I get asked a lot is what is a good exercise to do on your own that is challenging and do-able.

One exercise comes immediately to mind. It’s one that I love!

Recently I was traveling and didn’t have a whole lot of time to spend in the gym. My go-to exercise was just what I needed and I am confident that you will also need this one. Even if you aren’t short on time, this is a great whole-body workout.

Let’s take a look at my go-to exercise for staying conditioned and feeling great.

I developed this exercise while traveling in Thailand and so it is aptly named my Thailand Exercise. You can read the full newsletter here

It looks something like this:

  • 5 min warm-up on Elliptical or 2 min Jumping Jacks

  • Complete 3 to 4 rounds of 10 reps. Every move listed below is part of the same exercise; complete each part for one rep

  • Grab a set of dumbbells, stand with feet shoulder width apart

  • 1x RDL (Romanian Deadlift), hold position to do a bent over dumbbell row

  • Slowly rise up to starting position, curl dumbbells to shoulders

  • 1x push-press

  • Keep dumbbells on shoulders

  • 1x alternating reverse lunges

This particular multi-joint exercise hits major muscle groups and it targets hamstrings, glutes, quads, back, biceps, shoulders, and core. I notice my heart rate go up a bit and it gets my sweat on!

Bonus work

For extra bonus do v-ups or a plank hold in between sets or both. I do v-ups 20x followed by a plank hold on elbows for one minute.

To see this exercise in motion, click on the link below.

The beauty of this exercise is that you don’t need an awesome gym or even a gym at all. You can also use just your bodyweight and still get a great workout.

How about you? What exercise(s) do you include in your routine to feel great and stay in shape?

I’d like to know. Please leave comments in the comment section.

Please leave comments in the comment section.

Enjoy your journey,

Lisa Schaffer

GreenNote Fitness

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Did you miss last week’s newsletter on Vacation body-reset: 3 resources to get back on track…?

P.S. Check out my Facebook page for inspiration.

P.P.S. Discover GreenNote Fitness recommendations for books, podcasts, and more on body, mind, and spirit.

P.P.P.S. Find out what products I personally use.

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