Monday Workout: New Stuff!

I’m into finding new exercises or rediscovering old ones I’ve forgotten right now, so there are three in today’s workout.  The first one is the Hindu pushup, which works like this:  begin in plank position with feet wider than hips’ distance apart.  Walk your hands back toward your feet a bit so that your body is shaped like a V (downward dog, for you yogis and yoginis).  From there, lead with your chest and bend your elbows.  Your body will curve down toward the ground and then the back will arch (like an upward dog in yoga).  Return to the V position to complete the rep.

 

The second one is the donkey kick.  This one targets the glutes.  You start on your hands and knees.  One leg kicks up toward the ceiling with the knee still bent at 90 degrees (like you are poking the ceiling with your heel) and then returns to start.  Alternate legs until the set is complete.

 

Finally, we are doing the seated knee tuck.  We begin in what Pilates calls the teaser position, but other folks might know it as a V-sit.  You sit just behind the sitting bones, torso long and leaned back, legs lifted, so that the body is shaped like a V (a theme!).  You can stabilize with your hands behind you if necessary, or hold them out in front of you for more challenge.  From this starting position, bend your knees in toward your chest and then straighten them out again.

 

As always, if these exercises are not appropriate for your body, modify them or substitute others.  Three rounds.

 

1 arm clean and press	30
rows	20
pushup or Hindu pushup	10
squat to leg lift	30
flies	20
donkey kick	10
(lunge) punches	30
Arnold press	20
seated knee tuck	10