Build strength, stamina, stability, and power with our Spartan-approved quick-hit Workout of the Day, NEW each week. Our SGX coaches share their favorite go-to exercises and workout gear to blast your bod and improve performance — without fail. Click here to view our complete workout database.

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No matter how dedicated you are to your training and fitness, you will have days when you just don’t feel like hitting the gym. It’s part of it. And, sure, we could all use a rest day from time to time, but how do you make sure that one day off doesn’t become a few days … a week … a month? 

When the rest days start bleeding together, repeat this phrase (a.k.a. motivational mantra for down days):

“Today, you’re working on becoming a better version of yesterday’s self.”

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That’s exactly what gets Spartan SGX L2 coach Percy Reynolds, CSC, CPT, off of the couch and into the gym. After all, that’s what your fitness journey is all about: you. So set your intentions and get after it with this dynamic mood-boosting motivational workout from Reynolds.

Related: The 15-Minute Plyo Box Bodyweight Workout to Up-Level Your Lifting Game

Dig deep: It starts and ends with a mile run. Hop on the treadmill and shoot for a pace that represents roughly 80 percent of your max effort. Then, grab a kettlebell (Reynolds recommends 16-20 kg for men and 12-16 kg for women) for three rounds of the following two exercise complexes. Each one is based on 30-second intervals—meaning a watch will come in handy. And since they are going to tax your anaerobic system to a high degree, make sure to rest for a full three minutes between rounds. Don’t worry: When that’s over, you have one more mile to run. Try to cap off your workout by beating your first mile time!

Featured Gear: Spartan Luminox 0300 Series

This workout features the Official SPARTAN Watch - Luminox 0300 Series. Swiss-made with stainless steel and hardened mineral crystal, it’s tough enough to withstand any workout while still looking good on the streets. Need a fitness watch upgrade? Grab this timepiece and let it keep you punctual, from 30-second intervals to budget meetings.

Motivational Workout: 2 Exercises to Bolster Your Mood & Amp You Up

Kettlebell Single-Arm Swing to High Pull to Waiter Carry

Stand with your feet hip-width apart and a KB between your feet with your knees soft and hips flexed. Grip the KB with one hand. Shoot the KB back between your legs, then extend your hips to drive the kettlebell up toward your chest. Simultaneously bend your elbow and draw your shoulder blade back to raise the KB to your chest. When the KB begins to drop, reverse the pattern to straighten your arm and let the KB swing back between your legs. Continue for 30 seconds. When the 30 seconds are up, extend the kettlebell straight up overhead and walk with the weight in a waiter position for an additional 30 seconds. Lower the weight and then repeat on the opposite side.

Related: 4 Essential Bodyweight Exercises You've Probably Never Tried

KB Goblet Squats to Jump Squat to Forward Broad Jump

Stand with your feet hip-width apart and hold a KB in front of your chest in a goblet position. Keeping your chest upright and core braced, lower down over the count of two, and then immediately raise back up over the count of two. You should be constantly moving as opposed to pausing at the top. Perform five reps, then set the KB aside and perform five jump squats. As you land from your final squat, use the stretch reflex to spring forward into one forward broad jump. Try to complete the series in exactly 30 seconds. If you end up having time to spare, make sure to slow down your goblet squats the next time around.