This week we’re doing asymmetric work and balance work. And burpees because it’s time. Three rounds.
leg kicks | 30 |
Arnold press | 20 |
burpees | 10 |
| |
split squat pulldown | 30 |
1 leg deadlift | 20 |
1 leg squat | 10 |
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oblique knee-ups | 30 |
(lunge to) twist | 20 |
femur arcs | 10 |
The Amazing Stickie loves plyometric exercises. (Those of us who have knee issues may not. If this hurts, don’t do it.) Today she is practicing depth jumps. There are multiple ways of doing this exercise, but this time Stickie is focusing on a simple version.
She begins standing on a sturdy step, box, or bench. She steps down to the ground and immediately jumps up into the air as high as she can. Then she gets back up on the box and does it again. She likes to do sets of thirty, but we can choose how many we want to try.
Go play.
One reason I love working with new people is that it makes everything fresh again. (It’s not just that new people haven’t gotten entirely fed up with my jokes yet.) I get to see my exercise repertoire through their new eyes and in the context of a unique body.
In our workouts, we want a balance between what we are used to (our own bodies and their lovable or deplorable quirks, our tolerances and preferences, our comfortable sense of where we are in space) and what is new (a different exercise! Hey! I’m stronger now! What do you mean I need to improve my alignment now that I have a clue what I’m doing?).
We work from what we know to what we don’t know. We use the endurance we build to try harder things. We use the strength we create to move more efficiently. We use the character we develop to tackle workout (or life) challenges.
I learn when my clients learn. It’s a beautiful thing.
Last month I took a couple of trips to a higher altitude, one to go skiing and one to visit my son and daughter in law. I’m noticing that as I get older, the altitude affects me more. Here’s how to deal with it while working out:
Slow down. The upside of feeling the altitude is that our heart rates increase all by themselves. This means we don’t need to work out as hard to get cardio benefits. The downside is that we may have to take more breaks or longer rests to get our heart rates back down.
Hydrate. This is always a good idea, but at altitude it’s particularly important because it can help alleviate the headaches that come along with height.
Remember to breathe. Again, this is always essential, but more so at altitude. It’s good to do breathwork before going to altitude so that we already know how to focus on the breath, but even a few conscious, deep breaths can make a difference.
Go play.
I always choose the same kettlebell set, because I love it, but this week we are changing things up. The kettlebell pushup adds an element of asymmetry to the pushup experience: put one hand on the kettlebell and one on the ground and then proceed as usual; you can split the set five and five on each side, or overachievers can do ten each way. Overall, do three rounds.
alternating arm kb swings | 30 |
kb hammer curls | 20 |
kb pushup | 10 |
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mountain climbers | 30 |
flies | 20 |
reverse flies | 10 |
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step ups | 30 |
skullcrushers | 20 |
Russian twist | 10 |
The Amazing Stickie, being smart as well as fit, knows that she can’t just work in the sagittal plane (things that go forwards and backwards) because life sometimes goes sideways. To prepare, she practices lateral bounds.
Stickie begins in a small squat, then jumps sideways, landing again in a small squat, as if she were leaping over a puddle or a small box. Then she jumps back the other way.
It is important, when jumping, to try to land softly. Soft landings occur when we let the toe or ball of our foot impact the ground first, followed by the heel, ensuring that our knees are bent to absorb the ground forces. It can help to point our toes down at the ground when we push up into the jump in the first place because then our feet, like Stickie’s, are in the right position for a good landing.
Sets of thirty jumps are good.
Yesterday I wrote about working out when we are overwhelmed. Today I am going to share, again, my larger plan for fitting fitness in to busy lives. Meet my friend the minimum.
I’m going to digress for a second or two. I have an Apple Watch. It tracks my exercise minutes, my active calories, and whether I stand up often enough. When I hit its targets, it asks me if I want to make them more challenging next time. It’s always there, adding just a little bit of pressure to do more. My Apple Watch (or Wristy Overlord, as I call it) is part of a larger cultural phenomenon where we are constantly asked to work harder, smarter, and more.
We don’t need to.
What we do need to do is to pause for a moment and consider what makes us feel healthiest and best. I feel better, personally, on days when I do get in some exercise. I make sure that what my Wristy Overlord is suggesting is the minimum I need to feel good. If I do more than that, it’s okay, but it is not necessary. I can focus on other things.
Get in. Do the minimum. Get on with life.
Go play.
