THE WORKOUT TOGETHER #1 Monday

Today:

Go for a 20--60 minute walk or run.

(this, as ever, depends on your level -- I will not go by time today.  I usually do about a 6 mile run.  If distance is more your thing, do a 2 mile -- 6 mile run/walk OR a 3k or 10k run/walk).

Whatever system you use, be sure to get your heart rate up, keep breathing (make sure you're not holding your breath, but rather start a comfortable rhythmic pattern with your breathing).  I DON'T CARE WHAT LEVEL YOU'RE AT!!!  You can do something.  Stop being lazy and do it. Unless it's thunder storming, get outside.  Bundle up if it's cold; bring water if it's hot.  Do it.

When you're back -- STRETCH/DRAIN.

Lay on your backs and put your legs up against the wall (butt's about one or two feet away from the wall) so that the blood can drain down your legs and relieve your back, knees, etc.

Pull both knees into your chest -- lower back stretch.

Left foot down on ground, bring your right leg straight up in the air and pull it in towards your chest -- stretching out the back of your legs (mainly hamstring and hinge joint behind the knee).  Some of you are going to have a hard time pulling that leg close to you ... in that case, grab a towel or a band or something like that and put it around the arch of your foot, pulling both ends with both hands towards you.  Keep your elbows in please!

Repeat on other side.

Thigh/Quad stretch: Stand up, balance on left foot (you can put a hand on a wall or something for help if needed), grab your right foot behind you and pull it towards your glut (butt).

Repeat on other side.

Do more stretching as needed ... I'm not going to go through the full list.  Those are the main ones.  Ask me if you need advisement on stretching another muscle/muscle group.

Work-out (YES, THERE'S MORE, if you can manage!  Most of you can, so please take the time.  If you can't, then be happy with what you've done and see if you can do more next time.  Always keep to your level!!!)

1) Push-ups (3 sets of 10) ... yeeeeep, gotta do the old school stuff and NO skimping on them!

     * Beginners -- modified pushups are either on the tops of your thighs or (on knees is easiest).  keep the backs straight and hands a bit wider than shoulder width apart.  YOUR NOSE SHOULD NOT NOT NOT be going BETWEEN your hands!!!  Your aim is for that nose to touch down ABOVE the fingers "north of the center")  look up visual proper push-up.

     * On Toes -- keep your bodies straight, tummy tight, and, again, aim for over the fingers!

     * Advanced -- IF the Beginner and On Toes pushups are easy, then, try putting some power into your pushups with a clap.  Push yourself off the ground, clap, land and repeat.

2) Squats/or Squat Jumps (google visual proper squat) -- one minute intervals with 30secs rest in between (3 times!!)

Be careful with these!  Watch the knees and the back!

Keep legs wider than shoulder width.  When you squat or bend knees, make sure to lean on heels.  If you can't lift your toes up when you squat, you are doing it wrong and most likely putting tooooooo much pressure on your knees!  Also, keep your chest up.  NO BOWING to the Queen! Your torso shouldn't be bopping up and down every time you squat or you'll hurt that back.  So, please watch yourself since I can't watch you!

Add a hop or a jump on the up if you're advanced and have the energy.  This is an advanced movement.  So, if your knees wobble on the landing and in going back into the squat -- DO NOT JUMP!  You're not ready and you'll hurt your knees instead of benefitting them and those legs.  Also, your legs must not go below a 90 degree angle.  In other words, butt doesn't go below the plane of the knees like it's aiming towards the ground -- that's too deep of a squat.  Some of you will not even want to bend the knees much at all ... just a bit is sufficient for those starting out.

We can easily do more but here's a good start!  I'm heading on my run and will probably add a few extras on top of the pushups and squats IF I've got time for myself.  As for YOU, do the same stretches or any others that you know that might help and ASK if you need advice!

At least you're moving and have some direction for a beginning workout.

Have at it!!!!!!  Be awesome, be confident, and BREATHE!!!!!!!!!    

This is a quick workout (might be tough for some of you so, take that with a grain of salt b/c it's not easy) ... out of town for work and have nothing but my body -- even forgot my gym shoes (though I'd recommend wearing them if you can for the jumping parts.  Drink plenty of water!  These are all powerful movements. Do the best you can and stay motivated!!! You can do it so do it!!!!