Week 10: Endurance Builds Character

Theme: Endurance Builds Character Strength: The Army Circuit Adapted from U.S. Army calisthenics: (1) 10 jumping jacks; (2) 10 slow push-ups or wall push-ups; (3) 10 squats; (4) 10 leg raises lying o...

Theme: Endurance Builds Character Strength: The Army Circuit Adapted from U.S. Army calisthenics: (1) 10 jumping jacks; (2) 10 slow push-ups or wall push-ups; (3) 10 squats; (4) 10 leg raises lying on back. This is done back-to-back as one circuit. 2–3 circuits with 60-second rest between each Source: U.S. Army — Setting-Up Exercises (1914) Walking: 35-Minute Walk A milestone. 35 minutes at a steady pace. You are building genuine aerobic base. This is the walk that separates the committed from the curious. 35 minutes, 3 times this week Source: U.S. Army — Manual of Physical Training (early 1900s) Stretching: Legs Up the Wall Sit sideways against a wall, then lie back and swing your legs up the wall, forming an L shape. Let your arms rest outstretched. Stay here for 5–10 minutes. Excellent for tired legs and calming the nervous system. 5–10 minutes Source: Hatha Yoga Pradipika (classical translation) Mindset: Relaxation Is Not Weakness "The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will." — William James Reflection: Is there tension in your body right now? Where? Breathe directly into that spot for 3 breaths. Source: William James — The Gospel of Relaxation (1907) Challenge: Walk for 10 minutes before checking your phone in the morning. For one week.