Transformed: Week 5, Day 29 - Full-body Workout

Waning motivation can make living the "fit life" a struggle. Give yourself some extra accountability in the form of an athletic event after your time with this training plan is done!

Back | Main | Next

Motivation tips

When you first start a fitness plan and your tank is on full, motivation to get in your workout and fuel your body right might seem innate. But as things slow down and your new program becomes more routine, the "up and at 'em" attitude might start to fade away. For many people, maintaining motivation is the hardest part of a diet and fitness program.

Instead of throwing in the towel once you're motivation runs dry, employ these tactics to reignite your passion and once again add wind to your sails. They're easy to implement, which means they're easy to follow, making it more likely that you'll stick with them for the long haul.

Here's a trick that many of our transformations have found incredibly helpful: Setting a solid, time-sensitive goal can help you stay on track. Training for the sake of training doesn't gel for everyone—or at least, it doesn't for months and months on end—but training for something specific can give you that much-needed boost.

For instance, you could sign up for a mud run or other obstacle race after this is done. The old you might have dreaded it, but the new you will surprise yourself! These races are also great tests of overall fitness, which means they often don't demand as much sport-specific training as, say, a marathon, triathlon, or physique competition.

What you choose is up to you, but consider attaching yourself to a solid date with some amount of expense attached. It's amazing what that little extra bit of accountability can help you achieve!

Day 29: Full-Body Workout

Barbell squat

4 sets of 8 reps
Barbell squat Barbell squat


Dumbbell Step-Up

3 sets of 10 reps
Dumbbell Step Ups Dumbbell Step Ups


Barbell Bench Press

4 sets of 8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Cable Cross-over

3 sets of 10 reps
Cable Crossover Cable Crossover

Underhand Cable Pulldowns Underhand Cable Pulldowns


Dumbbell Incline Row

4 sets of 8 reps
Dumbbell Incline Row Dumbbell Incline Row