Boost Intensity - Week 7 of the Challenge
- Master Keith Mazza, Sr.
- Dec 1
- 1 min read
From Structure to Flow
Coming back to your routine after the holiday rest can feel tough - so let yourself have fun with it. Add shadowboxing after the walk, and stretch between your sets. Cool down with forms or simply move the way your body wants to shake off the energy. When you stay present and open to inspiration, structure naturally turns into flow.
Weeks 7 - Boost Intensity
Goal: Maximize stamina and strength, introduce a dynamic exercise.
Walking: 30-35 min brisk walk (3.7-4.2 mph) or add 1-2 min intervals of faster walking (4.5 mph) every 5 min.
Circuit: 3 rounds of the following:
• Body Weight Squats: 15-20 reps
• Push-Ups (knee or standard): 12-15 reps
• Plank Hold: 30-40 sec
• Lunges: 12 reps per leg
• Mountain Climbers: 20 reps (10 per leg)
Frequency: 4-5 days/week.
Total Time: ~45 min per session.
Tips: Push pace on walks if energy allows. For mountain climbers, keep movements controlled to avoid strain.
Nutrition - Include Healthy Fats
Tip: Add a serving of healthy fats daily (e.g., avocado, nuts, olive oil, or fatty fish like salmon).
Why: Healthy fats support energy, joint health, and recovery as workout intensity increases.
How: Try 1/4 avocado on toast, 1 tbsp olive oil in cooking, or a small handful (1 oz) of nuts as a snack.
You’ve pushed, showed up, and proved to yourself that you can stay committed even on the tough days. Now it’s time to finish strong.
Stay focused, stay consistent. You’re almost there — keep going!
