Tag Archives: workout resources

The No-Human-Power-Can-Make-Me-Leave-The-House-Today Workout

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-20 Celsius. Enough said.

Here’s what to do when the prospect of stepping out and having your nose fall off is just too much to bear.

 

Warmup:

50 jumping jacks

Active stretching

 

Workout:

1st Set:

-5 burpees

-10 squats (I went for full range of motion variation, or Ass to Grass, as they’re commonly known)

Rest 30 seconds

 

2nd Set:

-8 burpees

-15 squats

Rest 45 sec.

 

3rd Set:

-10 burpees

-20 squats

Rest 1 min.

 

THE ASS TO GRASS SQUAT:

Baby squats

Squat, baby, squat. No baby required, though.

 

... and come back up strong, engaging glutes and core.

… and come back up strong, engaging glutes and core.

 

2 sets each of:

-30 side lunges (15 reps each side)

-20 glute bridge

Rest 30 sec. in between

 

THE SIDE LUNGE:

Side lunge: Feet about shoulder width apart.

Side lunge: Feet about shoulder width apart.

Bend one knee and come down pushing your butt back. Keep your spine neutral, don't allow it to round. With a strong push through the heel, use your bent leg to push yourself back to standing position.

… then bend one knee and come down pushing your butt back. Keep your spine neutral, don’t allow it to round. With a strong push through the heel, use your bent leg to push yourself back to standing position. Repeat 15x with the same leg, then switch.

 

THE GLUTE BRIDGE:

Glute bridge: Start laying on the floor, with your heels close to your butt.

Glute bridge: Start laying on the floor, with your heels close to your butt.

 

 

... then push your hips up. Way up. Squeeze your glutes as hard as you can, then slowly bring down and repeat. Note the hips do not rest entirely on the floor again in between reps-- it's just a dynamic up-and-down.

… then push your hips up. Way up. Squeeze your glutes as hard as you can, then slowly bring down and repeat. Note the hips do not rest entirely on the floor again in between reps– it’s just a dynamic up-and-down.

To finish:

– 3 sets of 1 minute planks.

Rest 30 sec. in between each

 

Plank: Don't arch your back or allow your hips to collapse down.

Plank: Don’t arch your back or allow your hips to collapse down.

 

Stretch.

 

And there you have a full body exercise (albeit with a bit more emphasis on lower body, which is the way I like it) that doesn’t even require any equipment. This works endurance and strength. Extra points if you use your baby, your fat cat, or any other creative prop for additional resistance.

I really don’t want to say this but I have to say it because YEAH. If you’re exercising with your baby (or your cat for that matter) use common sense and if something feels unsafe/off/too tough put the child down. Put. the child. down. But you’re smart peeps and you know this already, right? Right.

If you think I’m a mean workout machine, you’ll be sorely disappointed.

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I’m certainly not one of those who’s always all OMG RUN YEAAAH or I CAN’T WAIT TO GET TO THE GYM. No. I procrastinate, I look for excuses, I work trade-offs with myself in my head. I’m a pretty regular human being most of the time.

I think the only difference is that I’m aware of the tricks I play on myself. I recognize the voice in my head, and I know it’s lying. Maybe I don’t need to work out, maybe I don’t have to work out. Most of the time I don’t necessarily want to work out. What I do want, what I do like, are the results. I love feeling strong, I like seeing my body defined. It makes me happy when I can do things I couldn’t do before. And because I enjoy the results, I know the work that must be put into achieving them is worth my time.

This doesn’t mean that I’m automatically transformed into a work out beast. Right now, after over three weeks of doing ZILCH (because I was away for holidays in Mexico visiting my family, whom I hadn’t seen in three years) I’m discovering I need to coax myself into starting over.

For some people it may work great to just dive into the madness of spending hours exercising after a period of inactivity. Not for me– at least not this time around. My approach is beginning slowly, building back up to where I was pre-vacation. And I think I found the perfect way to start!

I just came across this website, myfreeyoga.com, and found it to be a great resource. It’s full of free yoga class videos, and I did this session this morning, in my house, still in my pj’s– so no excuses as to why I couldn’t. It felt great to get moving, but OY. So many things cracked and popped, and my muscles were super stiff– a big wake-up call as to how weeks of inactivity slowly creep in and regress a bit of what we’ve worked hard to achieve.But, it only gets better from here :)

So, if you’re looking for a way to get back into the exercise mindset, but haven’t been able to convince yourself to hit the gym or train for a marathon, you may find it beneficial to start slow like I did. It doesn’t matter how small or slow you start. JUST START.