NoSauce
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Puppy Status: Shea is so excited it's finally warming up with Spring! He is so happy to get to the dog park as much as he can before it's 100 degrees in the summer!
By the way, the opinions and other nonsensical drivel featured on this blog in absolutely no way are indicative of the opinions of my employers.
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Showing posts tagged squats
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Thursday Paralysis
Worst morning ever - totally overslept and woke up at 6:35. Training starts at 7! I stuffed Shea into his harness and ran him outside, grabbed my stuff, and got in a cab (who takes a cab to the gym!? Gah!) and made it to the gym by 7:02am thankyouverymuch.
Act I - 4 minutes of Turkish Get Ups….as always
We started three minutes with no weights so I can continue to work on my form. Since I have been working on it on my own, I was much improved! So then around minute 3 I was able to use the yellow kettles. When my form still didn’t waver we went over the time and I used the dreaded purple kettles. It’s hard enough to hold 24+ lbs over your head with one arm anyway, but to do with a get up - it’s just really hard. Anyway, I DID IT ON BOTH SIDES WITH PERFECT FORM! Only 2 on each side with the purple, but still. Very happy.
Act II - Purple Kettles 4 sets of 8 each
So 1 set was:
- 8 swings - double hand (1 kettle in each hand)
- 8 cleans - this is how I got my bruise (1 kettle in each hand)
- 8 dead lifts standing on 1 leg - 4 on each side as slow as possible without putting the weights down (1 kettle in each hand)
- 8 rows (1 kettle in each hand) left than right, then left than right, 4 on each side
So this entire routine 4 times.
Then goblet squats (new to me) to two hand swings (two hands on 1 heavier kettle) using the green kettle. 4 sets of 8 each - 8 goblet squats and then 8 double swings is 1 set.
Act III - Various
Pull ups with the assisted band - I still cannot and have come to terms that I will never be able to do a pull up. My upper body is just too small in proportion to the rest of me. But with the band, I can do them which is good enough for me. 5 reps then hang on the top as long as you can.
High Pulls using the purple kettle, 8 on each arm
Tactical Lunges using the purple kettle, 8 on each side. One leg at a time.
3 sets of this
Act IV - various
Pistols - I haven’t done these in FOREVER. And (BOOM GOES THE DYNAMITE!!!) I freaking could do them today! WOO! Anyway, MFT set up a step with 6ish risers on each side, so I had to go low enough to tap my bootie on the bench - and get back up without using any hands. Basically the trick is to squeeze every inch of your body tight - abs, hamstrings, knees, arms, squeeeeeeeeeze - and you can do it!
Dive Bombers - working to get perfect chatarunga (spelling?) for yoga. Dive Bombers are the same thing except instead of starting in plank, you basically start in downward dog.
3 sets of these.
I freaking worked hard today - it was an awesome workout!
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Today’s workout: 45 minute plyo class.
For new readers: Plyo is short for Plyometrics, which is basically using your own bodies resistance instead of weights to get a great workout.
This class is INSANE. It’s for sure the hardest class at the gym. Don’t tell MFT!
For new readers: MFT = My Favorite Trainer - who I work out with every Thursday morning. He helped me lose about 4 inches off my hips and a little more than that (approx 4 1/4”) off my back/chest area before my wedding, and now I will NEVER leave him for fear of it coming back!
Anyway - this class is no joke. I am in good shape. I work out 5ish give or take times a week. Every week. For years. And I am DYING in this class. Today the focus was apparently on legs/glutes. We did an absurd amount of walking lunges. But beyond that was almost 10 minutes of squat jumps. It was 5 squat jumps as pictured here, then hold at the bottom for like 30 L-O-N-G seconds. Then 5 again and so on. For 10 minutes. I literally thought I was going to a) tear a quad b) start crying c) get gym induced turrets where I can’t stop cussing and swearing d) walk out. But I didn’t. I did it.
If there is one exercise I can recommend to anyone it is anything plyo. More than cardio, more than weights. If done properly, its strength and cardio in one, and you can do it anywhere - no gym required. Think planks, push-ups, sit ups, lunges, squats, body builders, running in place with high knees, etc etc.
Get after it! Week is already half over!
