Home » Blog » Feeling Good & Empowered – HIIT /Cardio + Legs & Core + Meditation (28 Min)

Feeling Good & Empowered – HIIT /Cardio + Legs & Core + Meditation (28 Min)

Theme: Feeling Good & Empowered

This is a great exercise meditation session to use regularly so that we can remember to feel good about things in our life and to feel empowered for the day.

Why Feeling Good & Empowered is Important

There’s usually always something we’re striving for.

And setting bold goals is great. But the reality is, is there’s always setbacks, progresses, slow. So today we’re going to really go into feeling good daily and feeling grateful about what we have right now.

In addition, since I designed this episode to be a daily use workout. We’ll reflect about your past day, what we plan to do tomorrow

And we focused on feeling empowered for the next day.

As we get ready to do our short, quick high-intensity interval workout. I’m going to go over the plan.


  • Warm-up
    • Jumping Jacks
    • Jogging in Place
    • Basic squats
  • Workout (Do the set below 3 times)
    • Sidestep + Burpees (2 Minutes)
    • V-Up Crunches (1 Minute) or any other core exercise that is comfortable for you and your body.
    • Pike pushup with a Frog jump (1 Minute)
    • Break (30 Seconds)

Workout Format

During that rest I really want us to connect with our heart, feel our heart, put a hand on her heart. And instead of just letting our mind kind of wander, I want us to really take a deep breath and check in with ourselves.

After the 30 second break, we’ll repeat that set of exercises again.

I’m excited about us trying something new with an interval format, a simple high-intensity three exercise workout.

Side Steps & Burpee

Take 3-4 low sidesteps and then do a non-pushup burpee. Then repeat in the opposite direction.

Pike Pushups & Frog Jump

Hinge forward at your hips and then walk your hands forward off on the ground. About three feet from your feet. Next you’ll bend your elbows to that. The top of your head is almost touching the ground, and then you’re going to extend your elbows so that your head is back in its original position off of the ground.

They sort of resemble pushups in a handstand position.

After you bring your head back into its original position. To do the frog jump. You can just take your two feet and jump off the ground. Keeping your hands in the air. So it’s only your back legs are jumping.

If you have a bad back or you don’t feel comfortable with this one, you can definitely do frog jumps, which is basically to do a squat and then jump forward. And then keep jumping forward or if your limited amount of space jump backwards.

Verbal Journaling Questions

In the second segment I’m going to ask you a series of questions and give you time to answer. You can respond out loud or just in your head.

To make verbal journaling really effective make sure to repeat the question to yourself this helps you feel more engaged with the question.

  1. How do you feel today?
  2. How has the past day or past few days been for you? (Q5)
  3. Naomi when, whether it’s small or big, that happened recently, that you can feel good about.
  4. Name one or two people that mean a lot to you.
  5. Why are they special to you?
  6. how can you let them know today? What you appreciate about them?

Affirmations to Feel Good & Empowered

In the third segment of the workout, you’ll be saying these affirmations.
I’ll guided you via the guided workout audio above.

Say thank you to the clean water that nourishes and hydrates me.

Say, thank you for this time with myself to connect and care for myself.

Say, thank you for this amazing body that allows me to move.

Say to yourself I am so grateful for the wonderful people that believe in me and support me every day.

Say I’m grateful for myself for everything I’ve accomplished and I’m grateful for myself for the difficult things that it taught me so that I am empowered for my future.

Say to yourself, I am so grateful for all the skills that I have that has allowed me to get so much done in this world and is going to empower me to get more done for my future.

Say to yourself, I’m so grateful for the clean air that allows me to breathe and move freely.

Save yourself, I’m so grateful for my dreams and ideas and that I have a whole future ahead of me to achieve them.

Say to yourself I am so worthy of love, attention care from myself and from others.

Making sure you relax in your chest and your stomach and your breathing deep. Bring that attention to your organs so that as you breathe out, you’re really relaxing your organs, but you’re breathing out. From your whole body and your organs.

Say yourself. I don’t have to be afraid of my thoughts. Say any fears or critical thoughts that I might have or just thoughts I can choose to let them go, and I can focus on living from my heart and my body.

Say yourself there’s never a moment where I need to feel embarrassed about who I am or the experience I’m having.

Save yourself. I am so strong. Say whatever comes my way in the next day I can handle it.

Save yourself today I am open to new ideas, inspiring ideas and solutions that will help me achieve my dreams and goals.

Save yourself, I’ve done amazing things in my life and today although I may take small steps they are amazing steps towards my dreams and goals.

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