Monday Workout: Month End

Another month is coming to an end, so we get a shorter circuit.  Four rounds.

 

1 min cardio
kb swings	30
bench press	20
hamstring curls	10
tap backs	30
flies	20
plank up down	10

 

The Amazing Stickie and Dead Hang

The Amazing Stickie loves using a pullup bar.  Today she’s using it with an exercise band to do dead hangs.

She uses a looped exercise band, pulling one end through the loop to secure it to the pullup bar.  Then she puts her feet in the band, holding on to the bar with her arms bent and her chin over the bar.  She slowly lowers herself until her arms are fully extended and then pulls herself back up.

 

A set of ten is great.

Month of Gratitude: SMR

November is a month of gratitude.

I am thankful for foam rollers, yoga tune-up balls, tiger tails, ducks, and all the various tools that allow for self-myofascial release (SMR).  In other words, the gizmos that help me get rid of the stiffness and soreness in my body.

 

There is nothing better than a good massage, but until such time as I win the lottery, I won’t be getting massage as often as I would like.  (I tried convincing my sons that one of them should marry a massage therapist, but they apparently used different and probably better criteria in choosing their partners.)  SMR is a great way to keep me happy between massages.  Plus it feels really good and encourages my flexibility.

 

What’s your favorite feel-good fitness thing?

Month of Gratitude: Uncles

November is a month of gratitude.

Today I am thankful for my two favorite fitness uncles, Uncle Joe and Uncle Patanjali.

 

Uncle Joe is Joseph Pilates, visionary creator of the eponymous system.  His determination to create health and “spontaneous zest” in his own life and the lives of others has been transformative.  I am thankful for the training I have had in his methods because it makes me a better mover and teacher.

 

Uncle Patanjali is credited with systematizing the huge complex that is yoga into sutras.  The practice of yoga brings peace to my body and my mind.

 

Who are your fitness heros?

Monday Workout: Extra Bonus Points

This week we have options.  Choose the squat pop up if you want extra bonus points.  Three rounds.

 

jacks	30
Arnold press	20
squat pop up or pushups	10
1 arm clean and press	30
flies	20
YTA	10
overhead curtsy	30
deadlifts	20
toe reaches	10

 

The Amazing Stickie and Power Step Ups

The Amazing Stickie loves step ups, but sometimes she wants a bit more challenge.  Today she’s doing power step ups.

She begins with one foot up on a strong box, step, or bench.  She pushes herself up onto that foot and lifts her other knee high, hopping up above the box.  After landing back on the box, she returns her foot to the floor.  Her arms swing as she moves for extra bonus calorie-burning points.  She usually does a set of 15 or so on one leg and then switches to the other side.

Month of Gratitude: Weights

November is a month of gratitude.

I am thankful, today, for weights.  Not just heavy things, but specifically weights.  Of course, we can get strong by lifting couches or groceries or growing children.  We can use our muscles to lift our own body weight in various ways.

 

But the person who decided that having a set of measured weights in graduated sizes is a genius.  With measurement comes the ability to track and plan and plot progress.  We can benchmark where we are and we can add incrementally to our challenges so we can develop in a healthy way.

 

Also:  weights are much easier to grip than couches or children.

 

What is your favorite piece of fitness equipment?