Tag: 30 min at home workout

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Two New FREE Downloadable Resources! (Plus a bonus)

Today is a great day, because I get to introduce two new FREE downloadable resources to my lineup! Both of these journal-style guides are created to help you along your mental, spiritual, and emotional journey! And since I was feeling so good, I decided to add a BONUS to help you along your physical journey!

FREE Downloadable Resources just for YOU at parent-child-connect.com/free-resources

What’s the catch?

I wanted to put the “catch” up front, because that’s where I prefer it when I read headlines like this. Of course I would love for you to peruse the website, buy a couple of books, and subscribe to my email list; HOWEVER, there is no catch! Navigate to https://parent-child-connect.com/free-resources/ and click “download.” In fact, I will even include download links in this blog post.

Wait, why would I do that? It’s simple: I care more about providing usable resources than anything else. Or “#purposeoverprofit” as I say on social media. Having a huge mailing list and selling a bunch of my awesome books is great, but I am committed to making parent-child-connect.com a one-stop-shop for everything you need to be inspired, resourced, and empowered to lead your children! So if that means I have to make a line-up of free downloadable resources, I will!

With that in mind, feel free to subscribe and check out my books (whether in my store or on Amazon).

Now, let’s talk about why you’re reading this: the FREE Downloadable Resources!

Free downloadable resource: The Road to Financial Success by Dr. Clement Ogunyemi and Olaolu Ogunyemi

Description

Welcome to the The Road to Financial Success guide! The “road to financial success” is always a hot topic, but many of us still find it hard to manage our finances. I mean really, it is such a thrill to find a good sale, right?!

Yep, it’s all fun and games until we blow a proverbial tire (i.e. we run out of money before we run out of bills). That’s usually when reality sets in.

Some of us have no problem avoiding sales because we hate large crowds, standing in line, keeping up with the latest trends, or spending money in general… But then here comes this old crazy lady named “Sallie Mae” who just wants to rob us blind for trying to better ourselves. Trust us–been there, done that, and paid enough for thousands of t-shirts but ol’ Sallie never sent us one.

We’ve got news for you: there is hope! We are going to give you some tips that will put you well on your way towards achieving financial success! Just think of us as your friendly roadside assistance technicians. We will help you change that blown tire and navigate towards a bright financial future! And get this: none of this is a secret! Many people (including us) have embarked on this challenging but exciting journey and have come out better. Share this guide with everyone you know, and let’s journey towards financial success together!

The Road to FINANCIAL SUCCESSDownload your FREE Financial Guide!
Free downloadable resource: Distractions Causing Distance [From God] by Olaolu Ogunyemi

Description

Welcome to the four-day “Distractions Causing Distance [From God]” journal!

There is no greater oxymoron for people-loving extroverts (like me) than “social distancing!” Society has adopted this methodology to keep us safe, but I—like most—miss sharing the love of God through a warm embrace.

What if I told you that there is a type of “distancing” that [ironically] can actually cause us harm? That is a distant relationship with our heavenly Father.

There is hope! Join me in this four-day devotion as we discuss how to defeat three daily distractions that distance us from Christ!

I also published an audio version for each devotion for your listening pleasure. Go to https://parent-child-connect.com/category/devotion/ to find out more!

Olaolu, but what if I’m not a Christian?

This is one of my most common questions. That’s ok, download anyway! I’m not here to attempt to convert you. I’m using my personal spiritual beliefs as a foundation for the practical advice I give. With that in mind, my advice has universal application regardless of your religious beliefs or affiliations. If you believe you were created for a purpose greater than yourself, this journal is for you!

Distractions Causing Distance [from God]Download your FREE 4-Day Devotion!
BONUS! FREE Downloadable Resource: 30 Day Plan to Increase your pull-ups and upper-body strength!
Free Downloadable Resource: Captain O’s 30-Day Pull-up Workout Plan by Olaolu Ogunyemi

This has been one of my most popular blog topics, so I figured I should make it a downloadable resource! I created this workout plan for a U.S. Marine who wanted to improve his pull-ups and upper-body strength. Since I receive this question so often, I knew it would be a popular topic! Enjoy!

Captain-Os-30-day-Pull-up-Workout-PlanDownload your FREE 30-Day Workout Plan

The original FREE Downloadable Resources:

The original FREE Downloadable Resources: The #defeattheshadow Journal and The Three Day Mental Health Guide: Major Payne Edition by Olaolu Ogunyemi

The #defeattheshadow Journal

Welcome to the #DEFEATTHESHADOW Journal! You may have noticed that I vaguely defined The Shadow as any opposing force that exists to stop us from achieving success in my best-seller “Crow From the Shadow.” This resource teaches you how to defeat The Shadow and achieve success!

The strategies in this journal will help you regain control of your choices and your destiny! This is an excellent resource for all ages, so parents, teachers, and mentors, feel free to use this journal to guide your children on their own personal journey toward success! Ultimately, I want everyone to understand, YOU determine your own future!

The Three Day Mental Health Guide: Major Payne Edition

Welcome to the Three Day Mental Health Guide: Major Payne Edition! In this guide, you will learn strategies to raise mentally tough children. I initially created this guide with the “father-son” relationship in mind; however, I quickly realized that readers can apply the strategies discussed within to any relationship!

This guide is broken into three different sections: Day 1-“A Tough Topic;” Day 2- “Time to Break the Mold!;” and Day 3- “The ‘Major Payne’ Leadership Model.” On Day 1, we focus on the importance of discussing mental health—a topic that is considered taboo in numerous homes. On Day 2, we dispel the myths associated with society’s view of masculinity and mental toughness. Finally, on Day 3, we discuss the “Major Payne” leadership model that we can apply to be effective leaders. Each section ends with a prompt to get your wheels turning.

Parents, teachers, and mentors, this is an excellent resource for all ages so feel free to use this guide to lead your children on their own personal journey towards excellent mental health. Together, we can build mentally tough children who excel at whatever they put their minds to!

You can find these two original FREE resources (and more) at https://parent-child-connect.com/free-resources/

Like, share, comment, and of course, download these FREE resources!

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Captain O’s Pull-up Program

How to increase your pull-ups and upper-body strength in 30 days!

**Disclaimers: 1. I am not a trainer. I am just sharing what worked for me. 2. Always consult your physician before beginning any exercise program.**

We Marines love our pull-ups! Every year we do a Physical Fitness Test (PFT), and one of the three events is the dead hang pull-up. The number of required pull-ups for the maximum score is based upon your age. At my age, you have to do 23 correct repetitions (reps) to get a perfect score on this portion of the PFT. I usually can comfortably do anywhere between 30-40 reps.

This is the program I used to go from 7 pull-ups to 30-40 pull-ups! (Not in 30 days, but over time). You should expect to increase somewhere between 3-8 pull-ups in the next 30 days. Everyone’s body is different.

This guy could only do 7 pull-ups! 👇🏾

(I took this picture and made this “magazine cover” as a freshman in college… I do not know why. Don’t judge me! 😫😂)

I designed this 4-week pull-up program for a Marine that was getting between 12-16 reps with the goal of getting him to 23! Although I absolutely love the gym, he had very few weights and mostly resistance bands. CHALLENGE ACCEPTED! So, I designed this moderate-advanced workout with those factors in mind.

You do not have to be a Marine to do pull-ups (or complete my program). In fact, pull-ups are an excellent upper body exercise if done right! Remember, physical toughness is one of our Pillars of Fortitude. Enough talking…

Welcome to my gym! Get Ready to BRING IT! 💪🏾

I will introduce to you the first four weeks of this workout plan. Here are some general rules to remember throughout:

*Do not use negative words in my gym… ESPECIALLY the word “can’t!” You can, and you will! You are mentally, spiritually, and physically strong.

*Work your core every other day. Strong core muscles are critical to doing a proper pull-up! I personally like doing 3 rounds of 3 sets of 15-20 reps of my favorite core exercises.

*As required, do 10 second weighted negative pull-ups to reach rep count. I get it! Your muscles are super tired. You just need to go shower, lie on the couch, and binge watch your favorite show. Not today! Finish every set! If you feel like you have maxed out on the amount of reps you can do, start doing “negatives.” Meaning, start off at the top of the pull-up, and slowly lower yourself down. Click here for more tips on negative pull-ups.

*Pause reps are done at the “top” of the motion unless otherwise indicated. Squeeze the targeted muscle group.

*Always engage core during pullups.

*Slow and smooth reps. Think “jazz” not “heavy metal.”

*I use the term “pull-up” very loosely. I want you to do CHEST ups! None of that “chin barely going above the bar” stuff.

*Warm up, cool down, remain hydrated, fuel your body with the proper nutrition, and have fun!

*Record your max reps before starting the program and after finishing the program.

*I recommend adding at least 3 cardio sessions for at least 30 mins a day. Also, I recommend adding a recovery day between each of the below workout days.

Let’s Get to Work!

Shoulder Day (Day 1):

1. Endurance set:

–2 sets of Max reps–2 min ammo can/military press (90 sec break in between sets). For reference, a military ammo can is normally 30-50 lbs. You can use a sandbag, gallon of water, whatever you’d like.

2. Front raises (3 second pause reps with resistance bands or dumbbells).

— 4 sets of 10-12 reps (60-80 sec breaks between sets)

3. Upright row (3 second pause reps with resistance bands or dumbbells).

— 4 sets of 10-12 reps (60-80 sec breaks between sets)

4. Close grip (6 inches or less between hands) underhand pullups (bar to upper chest). (2 second pause rep at the top)

— 4 sets of 8-10 reps (90-120 sec breaks between sets)

5. Lat Raises (2 sec pause with resistance bands)

–4 sets of 10-12 reps (60-80 sec breaks between sets)

Arm Day (Day 2):

1. Endurance set:

–2 sets of Max reps 2 min close grip pushups (90 sec break between sets)

2. Bicep curl:

–5 sets of 8-10 reps (3 sec pause rep with resistance bands or dumbbells).

3. Underhand pullups (12 inches between hands–bar to upper chest). (2 sec pause rep at the bottom)

–5 sets of 8-10 reps (90-120 sec breaks between sets)

4. Superset!

4a. Deep Weighted chair dips (1 sec pause rep at top)

–5 sets of 10-12 reps

4b. Tennis ball grip squeezes (5 sec rep pauses–closed fist). I use “Captains of Crush Grippers).

–5 sets of 10-12 reps

(60-80 sec breaks between sets)

5. Tricep kick back (3 sec pause rep with resistance band or dumbbells).

–4 sets of 8-10 reps

*Bonus burnout!! 🔥🔥 60 sec (or max time) underhand flexed arm hang.

Back Day (Day 3):

1. Endurance set:

–Round 1: 6 reps of 15 sec overhand Pull-up negatives

(60 second break)

–Round 2: 5 reps of 10 sec overhand Pull-up negatives

(80 sec break)

–Round 3: 4 reps of 5 sec overhand Pull-up negatives

(90 sec break)

2. Superset!

2a. Overhand bent over row (3 sec pause with resistance bands or dumbbells).

–5 sets of 10-12 reps

2b. Underhand bent over row (3 sec pause with resistance bands or dumbbells).

–5 sets of 10-12 reps

(60-80 sec breaks between sets)

3. Weighted wide grip overhand pullups (I use the plate carrier… With plates of course) *HEAVY, evenly distributed weight can be added.

*Try squeezing sandbag or other heavy weight between feet

— 6 sets of 6-8 reps (90-120 sec breaks between sets)

4. W Superman holds (3 sec pause reps)

–5 sets of 10-12 reps

(60-80 sec breaks between sets)

*Bonus Burnout!!: 🔥🔥 Still got more in your tank??!

–3 sets of Max reps overhand pullups.

(90-120 sec breaks between sets)

That’s it! Like, comment, share, let me know what you think. Stay motivated! 💪🏾

Download the full workout FOR FREE!

30-day-pull-up-workout-plan-1Download