This week we’ve got a little of everything. We’re working in multiple planes. We have some whole body stuff and some stuff that will help us refine our movements. Three rounds.
step ups | 30 |
gorilla row | 20 |
bench dips | 10 |
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clean and press | 30 |
flies | 20 |
hip rotations | 10 |
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side hops/side lunges | 30 |
deadlifts | 20 |
pretty princesses | 10 |
Today the Amazing Stickie is working her amazing abdominals by doing Captain’s Chair.
She begins sitting on the edge of a box, leaning back slightly, hands behind her. From there, she lifts her knees toward her chest and then lowers them back to the starting position.
Ten reps is a good set.
November is a month of gratitude.
No month of gratitude would be complete without a shout out to my clients. I am privileged to work with and for some truly remarkable people.
As I watch them get stronger, I am inspired. When they have setbacks, they trust me to figure out how to get them back on track. They teach me so much.
Thanks, y’all, for putting up with me!
November is a month of gratitude.
I am grateful for the Internet today. While we certainly have to be careful to evaluate the quality of the information we find there, we have access to so many more resources than ever before as we figure out how to create health in our lives.
Need a new workout? No problem. What to do for that achy knee? (The Internet is no substitute for actual medical care, but can provide handy tips for stuff that doesn’t need a doctor’s attention!) Veggie box came full of kale and no idea what to do with it? Zillions of recipes are right there!
What’s your favorite fitness site?
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 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.
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?
