Dr. Martin Luther King Jr. Strength In Numbers

Dr. Martin Luther King Jr. was a great man. He is one of the people who paved the way for African Americans to have the rights we do today. And for that I am truly grateful for his sacrifice, diligence and passion.

He stood for peace, love and of course equality. I’ve created a Dr. King inspired workout that will help you build mental and physical strength. More love for yourself and others. This is a high intensity workout. It will keep your heart rate up. Take 20 second breaks in between each move and make sure to stay hydrated.

Before you get into it read some facts about Dr. King that inspired this workout.

Strength in numbers You can do this alone, but it will be easier if done with a group of friends or family. Dr. King believed in strength in numbers. More than 250,000 people came out to listen to his “I have a dream” speech. Not saying you have to have that many people doing this workout with you, just don’t go at it alone.

Powerful WordsWords have great power so here are some words of wisdom and encouragement from Dr. Martin Luther King Jr. so your group can push each other, while doing this workout.

1. “Faith is taking the first step even when you can't see the whole staircase.”

2. “In the end, we will remember not the words of our enemies, but the silence of our friends.

3. “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

4. “Faith is taking the first step, even when you don’t see the whole staircase.”

5. “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

6. “We must accept finite disappointment, but never lose infinite hope.”

7. “No person has the right to rain on your dreams.”

8. “Life's most persistent and urgent question is, 'What are you doing for others?”

9. “If I cannot do great things, I can do small things in a great way”

10. “There is no gain without struggle.”

PassionDr. King was clearly passionate about what he wanted. Not only for himself, his children but for you and I. Despite being jailed almost 30 times and hundreds of death threats he continued to blaze the trail.

Remain passionate about not only your health and fitness goals, but over goals in life. Never give up on what you want to achieve. There will be obstacles, but nothing can truly stop you. Live it.

Give back What would you do if you were given $54,123? Dr. King donated his Nobel Peace Prize money to support the civil rights movement. Make a conscious effort to build someone up. Volunteer your time, write an uplifting poem, or pay for a strangers lunch.

Doesn’t matter what you do really, just do a selfless act for someone else.

PeaceBeing peaceful during harsh and harmful times makes you stronger and wiser. That’s why meditation is good for making the mind strong. Dr. King learned his passive and nonviolence techniques from attending a lecture. The president of Howard University gave a speech about Gandhi, and King was so deeply moved by the message that he read Gandhi books and became deeply influenced by him.

This is why, I want you to meditate after your workout. Thank God. And appreciate yourself for your hard work and taking the time out for you. t wasn’t easy, but you pushed through it.

You don’t need any weights or equipment for this workout. Ready? Get your towel, water and group of friends and prepare to kill it!

Stretch: 5 min. Duration• Arm stretch

• Upper arm stretch

• Hamstring stretches

• Toe touches

• Overhead stretch

Warm Up: Duration: 60 seconds, Length: 5 min. • Jog in place

• Toe touches

• Arm circles (front & back)

• Butt kickers

• Jumping jacks

Go hard: Duration: 60 seconds, Time: 30 minutes (repeat 3 times)

• Squats

• Squat jumps

• Push-Ups

• Burpees

• Kneeling single leg raise

• Mountain climbers

• Supermans

• Inch worms

Abs: Duration: 60 seconds, Time 10 min. (repeat two times)• Toe touches

• Russian twists

• Reverse crunches

• Scissor kicks

• Genie crunches

Meditate: 5 minutes (or longer if you want)Take some time to just breath and relax. Turn off your phone, music and just sit still. Focus on your breath. Don’t think, feel. Feel how the air brushes against your skin. Pay attention to how you feel after your workout.

Try not to worry about what you have to do or didn’t do with your day. This time is for you. Relax, breath and enjoy.

Strength In Numbers Workout

Stretches Duration/Seconds

Arm stretch 60

Upper Arm Stretch 60

Hamstring stretch 60

Toe touches 60

Overhead stretch 60

*Pace yourself this is just the warm up

Warm Up Duration/Seconds

Jog in place 60

Toe touches 60

Arm circles (front & back) 60

Butt kickers 60

Jumping jacks 60

(Repeat for 3 sets) *Stay hydrated and encouraged. Take a 20 second break in between each move

Strength In Numbers Duration/Seconds

Squats 60

Squat jumps 60

Push-ups 60

Burpees 60

Kneeling single leg raise 60

Mountain Climbers 60

Supermans 60

Inch worms 60

Abs Duration/Seconds

Toe touches 60

Russian Twists 60

Reverse crunches 60

Scissor kicks 60

Genie crunches 60

Meditate 5 minute