Monday Workout: Nasty but useful

Burpees are nasty, but useful.  When we practice them, they don’t feel quite so awful.  Three rounds.

 

leg kicks	30
bench press	20
burpees	10
squat raise	30
skullcrushers	20
Arnold press	10
mountain climbers	30
rows	20
Russian twist	10

 

The Amazing Stickie and Bent Knee Opening

Today in Pilates the Amazing Stickie is working on bent knee opening.  This is a great exercise for all the stabilizing muscles of the core.

She begins lying on her back with her legs in tabletop position (thighs perpendicular to the floor, shins parallel to it, feet flexed).  As she inhales, she holds one leg still and opens the other leg to the side.  Then she exhales and returns the leg to the starting position.  The entire time, she keeps her weight even on both sides of her pelvis.  This is more difficult than it sounds.  She does five reps on one side and then five on the other.

 

When she wants additional challenge, she begins by alternating sides (i.e., opening the right leg to the side, returning to center, and then opening the left leg.).

They don't actually exist

So the Personal Training Police are probably going to come take me away for saying this, but I’m doing it anyway.  Weight workouts don’t have to take a long time.

Let’s say we have a cardio habit.  We’re good at getting in our half hour most days a week, but we’ve been struggling to find another chunk of time to get in the weights.  Just do two weight exercises at the end of the cardio.

 

Here’s how it might work.  Monday, we do our 30 minutes on the spin bike and we do two squats and bench press, two sets of ten each.  If we alternate between the squats and the bench press, we don’t have to rest much between sets because we’re using different muscle groups.  That takes maybe five more minutes and then we stretch and get out of the gym.  Tuesday we go play outside and do our thirty minutes running or hiking or walking.  Wednesday, we go back to the gym, hit the elliptical for 30 minutes and then do deadlifts and flies, again, two sets of ten each.  Thursday we go to Zumba.  Friday, we do intervals on the treadmill and then do lunges and rows.  We’ve done a balance of work on our upper and lower body and we’ve only added a few minutes to our gym time on three of our days.

 

Try it!

Might take more than one session

Recently I listened to a webinar about Pilates and self-esteem.  I do these things so no one else needs to.  The presenter was very… sincere.  She spent an hour talking very earnestly and here’s what we need to know:  Pilates can improve our self-esteem when we approach the exercises with a sense of curiosity, ready to explore what our bodies can do, rather than with an ego-driven need to succeed (whatever that means) at Pilates.

Simple enough, right?  Sure.  Park all that achievement-minded programming we’ve been receiving at the studio door.  Ignore all those messages about our bodies and what they’re supposed to look like and feel like that have been bombarding us our entire lives.  Defeat the dominant paradigm, and hey, presto!  self-esteem!

 

Well, defeating the dominant paradigm might take more than one session, but we begin with the breath.  Focusing on our breath, coming into our bodies, sensing what we actually feel:  these are the first subversive steps.  They help us let go of all those voices, those distorting mirrors.  We move.  We think about how we move.  We move some more.  And as we keep going, we do get curious.

 

It's a little bit like being a kid.  We’re stuck waiting for the school bus at some random corner of the sidewalk.  At first, we’re bored.  There’s just concrete.  But then we notice the dandelions pushing up through the cracks and the line of ants and the ladybug.  We find a cool stick.  We use the stick to poke around in the pile of last year’s leaves and find a bottle cap and a nickel.  By the time the bus comes, we’re squatted down, fascinated by the trickle of water into a storm drain, totally engaged.

 

Breathe through the boredom.  Find the little bits of interest.  Follow them.

Monday Workout: Plus

This week, we’re working plenty of compound exercises, plus some balance work.  Three rounds.

 

sumo to high pull	30
lunge twist	20
truck driver	10
kb alternating arm swing	30
kb halo	20
kb hammer curls	10
plank jacks	30
1 leg deadlift	20
brains	10

 

The Amazing Stickie and Bridge

The Amazing Stickie loves Pilates.  Today she is working on bridging, which is an excellent exercise for strengthening glutes and hamstrings, working on spinal mobility, and synchronizing breathing with movement.

She begins lying on her back with her arms at her sides and her knees bent so that her feet are flat on the floor.  She ensures that her feet are hip-distance apart.  Stickie inhales deeply.  As she begins to exhale, she tilts her pelvis toward her belly button.  She continues this curling motion until her behind lifts up into the air and she is a straight line from her shoulders to her knees.  Some of us find that our hamstrings don’t enjoy this process.  Stickie used to have this problem, too, until she learned to imagine pulling her knees out away from her pelvis.

 

Stickie inhales at the top of the motion.  Then, as she exhales, she pulls her hips away from her shoulders and rolls herself down, one vertebra at a time, back to the starting position.

 

Safety note:  Because Stickie doesn’t actually have bones, she is not ever going to get osteopenia or osteoporosis.  Anyone who does have either of those conditions should not roll the spine up or down.  Instead of tilting the pelvis and rolling up, those folks should keep the spine a straight line, lifting the hips straight up toward the ceiling and lowering the same way.

 

Stickie likes to do four or five bridges during her Pilates workout.

Back to Basics

I don’t know about anybody else, but sometimes my life feels kind of overwhelming.  I have so many tasks and responsibilities.  I get so busy and caught up in completing errands and crossing things off.  And suddenly I am not working out.

When that happens, it takes me a little while to notice and then a little while to gather my forces to take action.  And then what I need is to get back to basics.

 

Here are the basics:  do cardio for at least 30 minutes a day and do one weight workout sometime during the week.  I get bonus points for remembering to stretch.  When I have managed that for a couple of weeks, I’m ready to think about making my workouts more ideal for my body.  What that means varies by how I’m feeling, but it might include more weight workouts, different or harder cardio, more Pilates, more yoga.

 

I am a trained professional and sometimes I need to remind myself about the simplest level of working out.  That might mean that everyone else does, too.

 

So:  get in that cardio and lift weights at least once this week.