Both dips and kickbacks work our triceps. If you choose to do dips, make absolutely sure that the bench/chair/table you choose is heavy enough not to shift when you do the work. We want our discomfort to come from doing the work, not from getting injured! Three rounds.
woodchoppers | 30 |
bench press | 20 |
1 leg deadlift | 10 |
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mountain climbers | 30 |
rows | 20 |
round lunges | 10 |
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leg kicks | 30 |
dips or kickbacks | 20 |
Pretty princesses | 10 |
The Amazing Stickie loves to work on spinal extensions while keeping her shoulders healthy and mobile, so today she is doing Scarecrow. This exercise has a lot of parts, but Stickie has found it worthwhile to master them.
She begins lying on her belly on the floor with her arms in a cactus position (upper arms out at shoulder level, forearms extended alongside the head). Stickie’s nose is hovering just off the floor.
As Stickie inhales, she extends her spine (spinal extension = backbend) keeping her arms in line with her head. The curve of her spine comes not from her lower back and not from her neck, but from the segment of spine between the two (thoracic spine). She keeps her body in this curved position and straightens her arms out so that they reach over her head, still in line with her ears as she exhales. She inhales and brings her arms back to the cactus position, but maintains the spinal extension. Finally, she exhales and lowers her torso back to the mat. Phew. That was a lot.
While it is helpful to breathe in the way Stickie does, it is all right if the breathing doesn’t match up with the movements as described. It might work better for some of us to learn the movements and then add the breathing once we know what we’re doing.
Stickie usually finds that three to five repetitions of this exercise are enough.
I am one of those compulsively on time people. Which, here in the real world, means that I’m early for everything because I have planned for traffic, earthquake, tsunami, kidnapping, and a few million other eventualities. The clock in my mind is always ticking. Most of the time, I think of this as a feature and not a bug, but.
It makes it hard to get into flow.
Why is this important? Flow is the state in which we do our best work. We’re fully present with what we’re doing. We’re both totally mindful of what we’re doing and totally mindless about it because everything comes together.
Of course, our ability to find flow is increased by mindfulness practices like Pilates, yoga, and meditation. It’s right there in that word: practice. As we practice, we get better.
One other thing that helps me (and maybe other people, too) is to try to find at least some fairly large blocks of unstructured time. If I know I have a day off, for example, I know I don’t have to be watching the clock while I’m working out to make sure I am done in time for the next thing on the list. It can be hard to find those blocks, but it is so worth it!
So here I go being countercultural again: we need to break up with stress. I know there’s a whole hustle movement out there. I know times are hard and we have a lot to do. But here’s the thing: it makes us weaker.
Muscles are strongest when they begin from an optimal place. In fancy fitness jargon, this is called proper length-tension relationship. Muscles that are too long and relaxed are what we usually think of as weak ones, but muscles that are too tight and short are also not capable of their best work.
There are many ways to get our muscles to their appropriate length-tension. Some of our muscles need to wake up and do some work; others need to chill out. Corrective exercise, Pilates, massage, self-myofascial release can all help.
You know where to find me if you want my help!
Possible variations on the step ups in this workout include jump ups, single leg step ups with a balance at the top, plain step ups but with weight held either at the sides or overhead, and more! Whatever you choose, do three rounds!
step ups/variations | 30 |
1 leg squat | 20 |
spiderman pushup | 10 |
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squat heel lift | 30 |
flies | 20 |
lateral raise | 10 |
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deadlift to curl | 30 |
Arnold press | 20 |
brains | 10 |
The Amazing Stickie wants to have supple hamstrings and a flexible back. One way she works toward this is by doing Spine Stretch in Pilates.
Spine Stretch is the Pilates version of the forward bend we all know from stretching or yoga, but with its own special Pilates flavor. The goal of this exercise, as Stickie knows, is not to touch the nose to the knee, but to hinge forward from the hips, minimizing the rounding of the spine.
She begins sitting on the floor with her legs out in front of her, feet flexed. Of course, she has excellent posture with her ears directly over her shoulders, which are directly over her hips. She holds her arms out in front of her at shoulder level (zombie arms!). She inhales and elongates her spine even more, then exhales and hinges forward from her hips. Since she does not want to curve her back unnecessarily, Stickie often thinks of this movement as taking her breastbone toward her toes. Then she inhales and returns to her starting position.
Stickie usually does five to ten reps.
I’ll begin with a disclaimer: I am an English major who last took a physics class in high school; Newton makes some sense to me, but, not being Richard Feynman, that quantum business does not.
In normal conversation, inertia means something akin to glued-to-the-couch. The thing is, the term comes from Newton, who said, more or less, a body at rest tends to remain at rest and a body in motion tends to remain in motion unless acted on by an outside force. That’s inertia, baby. It’s not just the part where we remain at rest.
This is good news. It means that starting is the hardest part. Once we get moving, it’s easier to keep going than it is to stop.
Let’s find the energy to get started!
