As always, how hard the workout is depends on us. When we choose heavier weights or change up the tempo (both faster and slower can be harder, depending), we are deciding how difficult things are going to be. Choose wisely, for today’s body. Three rounds, or the number that is appropriate for right now.
suitcase swings | 30 |
bench press | 20 |
reverse fly | 10 |
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1 arm clean and press | 30 |
db pullover with bridge | 20 |
1 leg squat | 10 |
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(lunge) punches | 30 |
flies | 20 |
plank to pike | 10 |
We’re doing some stuff that focuses on the back of the body this week. Our hammies will notice those db kicks. Kettle bell swings work the entire back of the body. And tap backs get those glutes working. Three rounds.
db kicks | 30 |
rows | 20 |
YTA | 10 |
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kb swings | 30 |
kb twists | 20 |
kb 8s | 10 |
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tap backs | 30 |
kickbacks | 20 |
scissors | 10 |
My next favorite strength exercise is the fly. It’s not as popular, perhaps, as the bench press or as practical as the row, but it feels good.
We all need that feeling of expansion in our chests that we get in the lowering phase of the fly.
Additionally, when we do flies, we have to concentrate. Form is important. We need to pay attention to how far we can lower the weights and still get them back up. We need to know how to protect ourselves if the weight becomes too heavy (Bend your elbows, bring the weights in toward your body, and then, if necessary, drop them on the floor. You are more important than the floor. And ripped rotator cuffs are No Fun.)
Another great thing about flies is that when we do them, we learn about the value of the eccentric contraction. Eccentric, in this context, doesn’t mean slightly odd. When we lift weights, the working muscles contract; this is the concentric phase. Then when we lower them again, the muscles lengthen; this is the eccentric phase. Because the eccentric phase cooperates with gravity, the job our muscles are doing in this part is controlling the descent. When we do flies, that lowering phase requires control because if gravity takes over, we are back to that ripped rotator cuff scenario. (Choose your weights wisely and it’s good to have a spotter.)
Go play.
Strength training is a good thing to lean into in August. Most obviously, it makes us stronger. That physical strength often translates into strength of character and other kinds of resilience, and who doesn’t need that? Strength training has positive effects on our metabolisms and our body composition. Plus we look cool.
There are approximately eleventy bazillion strength training exercises, so choosing a favorite has a certain amount of challenge. If I had to choose only one, I would choose the squat.
Squats are the ultimate in practicality. We have to do them many times a day. They are the key to our independence in our old age: when we can’t squat, we can’t go to the bathroom alone, and that’s a problem.
They’re also flexible. We can do them with body weight wherever we are. We can do them with heavy weights. We can do them on one leg to work our balance. We can use a barbell across our shoulders, dumbbells in our hands hanging at our sides, or holding a kettlebell at our breastbones. Those of us who need a little more support can do them with a stability ball against a wall. For additional challenge, we can squat on either side of a BOSU.
No matter how we do them, we’re working pretty much our whole bodies. That’s efficient!
We’ve got a little of everything this week: a bit of rotation with the db circles, some lateral motion with the squat to leg lift, some balance work, and, of course, lifting. Three rounds.
db circles | 30 |
flies | 20 |
Arnold press | 10 |
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jacks | 30 |
bench press | 20 |
curls | 10 |
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squat to leg lift/tick tock | 30 |
1 leg deadlift | 20 |
femur arcs | 10 |
One of the things we’re working on this week is weight bearing on the upper body. For bonus points, all the exercises that work on that also work on our core strength. Three rounds.
step touch | 30 |
renegade rows | 20 |
hip rotations | 10 |
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step ups | 30 |
good morning/deadlift | 20 |
diamond pushup | 10 |
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woodchoppers | 30 |
skullcrushers | 20 |
plank up down | 10 |
One way that interdependence plays out in workouts is in the synergy between weight training and Pilates.
As everyone knows, I offer both personal training and Pilates. When asked which one someone should do, I usually say that both are good, and not because I want more business. Both are good, and they’re better together.
Here’s why. Weight training increases our strength. It’s where we build lean body mass, encourage our metabolism, and acquire what we think of as “tone.” Those are all good things. However, if we want the most benefit from the work we do with weights, we need to hone our form.
This is where Pilates is so beneficial. In Pilates, we train our proprioception (five dollar word for “knowing where our bodies are in space”). We work on our alignment. We challenge our stabilizing muscles. We open up both our range of motion and our control of that range. When we apply our Pilates skills in our weight training context, we get better results.
Conversely, when we bring our strength to Pilates, we open up more of the repertoire. We can tackle some of the challenging exercises without worrying that our basic strength isn’t up to them.
All that said, some of us do better starting with one or the other. If you want guidance, you know where to find me.
End of the month means extra challenge! We’ve got a little of everything in this workout: balance, cardio challenge, lateral movement, stability work, and, of course, weights. Four rounds.
1 min cardio | |
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Bulgarian split squat | 30 |
flies | 20 |
Arnold press | 10 |
squat raise/tick tock | 30 |
bench press | 20 |
windscreen wipers | 10 |
I love a good balance move. Those single leg deadlifts challenge us. And, if we choose to do the YTA on one foot, we get extra bonus balance points. Three rounds.
kb swings | 30 |
kb twist | 20 |
kb 8s | 10 |
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1 arm clean and press | 30 |
1 leg deadlift | 20 |
YTA | 10 |
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(lunge) punches | 30 |
overhead press | 20 |
plank to pike | 10 |
One of our focuses (foci?) this week is weight bearing on the arms. Not only is this good for our arm strength, but also for our cores. Three rounds.
jacks | 30 |
(lunge to) curl | 20 |
pushups | 10 |
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squat raise | 30 |
kickbacks | 20 |
quadruped lateral raise | 10 |
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db circle | 30 |
row | 20 |
lateral plank walk | |
We’re doing some lateral motions this week and some practical stuff. So, basically, it’s like life, which often goes sideways and requires us to carry stuff. Three rounds.
skater jump | 30 |
bench press | 20 |
squat pop up | 10 |
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farmer carry | 30 |
underhand bent over row | 20 |
db hip thrust | 10 |
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leg kicks | 30 |
flies | 20 |
side banana | |
Last year I forgot our mid-year Christmas observation. Not this time! The 12 days of Christmas in June is important!
How it works, for those of us who don’t know or remember: we do one push press. Day 1 is over! Yay! On Day 2, we do two goblet squats and one push press. And so on, until we have completed all 12 days. Yes, I know this means we will have done 42 burpees. You’re welcome.
1 push press |
2 goblet squats |
3 Overhead press |
4 1 leg squats each leg |
5 deadlifts |
6 burpees |
7 pushups |
8 renegade rows |
9 mountain climbers |
10 jump lunges |
11 kb swings |
12 plyojacks |
For the round lunges this week, you can choose to do front/side/back or the newer, fancier version: cross front, front, diagonal front, side, diagonal back, back, curtsy. Three rounds.
kb swings | 30 |
kb twists | 20 |
kb 8x | 10 |
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step ups | 30 |
gorilla row | 20 |
round lunges | 10 |
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opposite knees | 30 |
pushups | 20 |
plank/side plank | 10 |
