Ralph always says "If you want to be able to do something better, you have to keep doing it, you can't avoid it" Ralph also has a goal to be able to handstand walk the gym floor by the end of 2015, he works on his handstands and walking every single week. Here is a workout that works on his goal (and a few of your goals too).
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"I might sit this one out... " -no one ever
IF you sit out a workout when you know your body needs it... you will regret it. This workout is simple and it requires no equipment, so you have no excuses.
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QUICK SAND
Calling this workout "quick sand," because... well you will just have to do it and see, then comment below and say "true true." I told my group, after we did this together, you would not finish if you were by yourself, and they concur. Grab somebody and force them ever so sweetly to sweat with you a minute. You and your friend will be better served having done so.
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All the Squats
I love squats, almost as much as I love Burpees! Everyone can do a squat, so you should give this workout a shot. If you need to modify... that is fine, step where it says jump, use lighter weights, and drop your knees if you need to on the push ups! Get after it!
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