When teaching one of my classes, I prefaced by saying it
would be chaotic at first ... but after the first practice round, we'll get it.
And, after wild confusion and running around trying to figure the
obstacle courses I'd created out, they did. Time flew. They did
something new for their bodies.
Sure, I could easily have done the common routines of squats
and burpees and pushups. It's so easy to teach what's already commonly
known. It's so simple to follow those frequent -- and quite efficient --
exercises. But, hmmm ...
Here's the thing ... if we fall into a never-ending routine
without challenges, we're not going to be challenged. I get beginners
everyday, and sometimes I think to myself: "ugh! I'm gonna spend so much
time running around from person to person, putting their hands, their hips,
their knees into place, I don't know if I have the energy to do it." And
then I tell myself: "If I don't teach them to think out of the box with
their bodies and minds, when will they learn? What am I good for if, as a
professional, I can't constantly keep them thinking, moving, and motivated to
EXPECT change and confusion with the body.
Our bodies are constantly changing. They are growing,
developing different aches, pains, muscles and advancements ... it's for us to
learn to adapt to LIFE so we can prepare for the body's constant movement.
It's moving, whether you're sleeping or jumping around ... you are
growing. A part of training is teaching your body to do different things
in different, sometimes unexpected situations.
How many of you have hurt your knees or shoulders? How
many have experienced arthritis, hip, and joint pain to a point that you don't
know what to do? You end up not knowing how to modify a workout cuz
you've always done the same things that work ... but don't teach you to
maneuver around the obstacles growth (or "getting older") puts up.
That said ... I know I don't have pictures to show ya yet
... I don't have videos and I'm still getting used to blogging workouts to you
as consistently as I can. Some of the explanations are gonna make you go:
"Huh? I just wish I could SEE what she's talking about!"
Well ... eventually, I'll figure that next step out. Until then, be
inventive and safe. No, you're not trainers and you do have to be careful
with any exercise -- whether a fitness professional is watching or not.
But, keep it moving ... keep it fresh ... don't write the same essay
every day. What would THAT do your brain? You're not on an assembly
line -- at least not while working out. So, ENJOY the confusion and shake
it up; figure it out; own it if you don't get it and play on whatever advice I
give you. It made me mighty proud at the end of class, with everyone's
body sweatin' and saying: "Whoa! We don't know what happened but boy
did that fly by -- for the most part!" Haha. We had some tools for
what we did, but maybe we can be inventive and create an obstacle course for
you? Let's see:
****** Note: for warm-up, cool down and stretch, see workout
#2 or basically for warm up just march/jog in place for 5 mins getting heart
rate up gradually before beginning. For cool-down, march in place or pace
for 5 mins or more until heart rate has cooled before stretching. DO NOT
shower or lay down before you're heart rate has slowed to normal and you're
temp isn't hot!!! Drink some orange juice or something if you feel dizzy
and make sure you're well-hydrated!!!
WORK-OUT #4 - (ONE minute intervals w/15-30sec rest --
REPEAT all movements once more after the first round is complete)
1). Hopscotch (we used "ladders" just to give you
a visual - but as space and tools outside of a gym and in the home are limited,
just do the movement on the ground as if you could visualize a ladder.)
- start with legs wider than shoulder width. Jump
right leg forward (left leg is up) and then land, jumping back down to both
legs down and wide. Repeat going forward with jumping left leg up.
So, out with both legs and in and up with one leg. (like doing a jumping
jack but not hopping in with both legs - just one - and you keep alternating
the leg coming in). Continue forward on as big of a "runway" as
space allows, and back again. If you don't have space, just do it in
place.
2). Crawl ("ladders" again)
- On hands and toes (knees slightly bent and butt up in
air). Legs are wider than shoulder width and you're going to try to keep
them moving like a "football stutter" or a quick run in place.
Simultaneously, your hands, that are on the ground (palms flat), are
going to do an in, in, out, out movement ... attempting to crawl moving forward
in that manner, and then back. So right, left (under chest), and right,
left (under shoulders). Watch those wrists! You're holding your
body weight. Some of you with wrist issues will want to make a fist
instead of using flat hands.
3). Lateral Skates (we used a line-up of steps without
risers - you can just do this on the floor but lift those feet up! In
other words, make sure you're not "sliding" the legs in that split
instead of jumping)
- switch right leg forward, left leg back, continuing to
alternate in a type of running/hopping motion. If space allows, can you
do this movement as your body goes sideways to the left, then to the right?
4). Push-ups w/leg (or knee) alternating up (choose modified
or on toes)
- modified (on tops of thighs, torso straight, feet off
ground with ankles close together) do a pushup while raising your right leg up
-- knee stays bent. repeat left. keep alternating the legs lifting
up every time you go down for a pushup and on the "up" both knees are
down.
- on toes: do a pushup, raising right leg up on the down
position, then putting it back down when pressing up. repeat left and
continue the movement.
KEEP BODIES STRAIGHT PLEASE! Hands are wider than
shoulder width but in the same "line" as the shoulders. NOSE
AIMS ABOVE THE FINGERS -- not in between hands!
5). Floating leaps
- jump side to side - on right foot, then left - as if you
are leaping over a big object.
6). Plank Position (Rear Deltoid/Core) Single Arm raises out
- you can use light weights or no weights
- hands (or fists) under shoulders (or maybe a bit closer
than shoulder width but not touching together). On toes (or modified plank by
being on tops of thighs). Hold this plank position as you raise the right
arm out to the right side in line with the shoulder and no higher with palm
facing down. Be sure not to twist your body! tummy and chest should
continue facing ground and NOT turn right with the right arm! put the arm
back down into plank position and repeat left. Continue the movement.
7). Plank Position (Core) Opposite knee to opposite elbow
- On toes in plank position, bring right knee up, crossing
towards left side of chest as left elbow meets it; replace them then repeat
left. DO NOT BE DECEIVED! This is a difficult movement and I'd
rather not anybody do this in a modified (on tops of thighs) position. If
it's too hard to lift the opposite arm with the leg, than EVERYBODY, just do
the leg motion going across while keeping your hands in plank position.
*** NOTE: if your shoulders are screaming, go down onto your
forearms, doing the motion that way for exercise #7. Hold a plank that
way for exercise #6 w/o the motion if you have to.
8). Side Shuffle/Tap down
- shuffle to the right two times, keeping chest up and
keeping the knees bent and body low -- legs wide. Tap down using left
hand to cross tap right foot (without twisting body -- JUST THE ARM IS
CROSSING) and then shuffle left two times tapping left foot with right hand.
Keep the movement going.
9). 2 Frog Jumps/4 high knees
- squat touching ground between legs, leaning back on heels
and keeping chest UP -- NO BOWING!!!! -- then jump up, arms shoot straight into
air, legs are straight before landing back down to that frog or hands touching
down position. **** note: if it's hard to keep the chest up while
touching the ground, then don't touch the ground. just go as far down as
you can, bending your knees, it's a deep squat, so if your knees need
watching, either don't jump, just squat and come up, OR don't bend down as far.
if your toes can't come up when you squat, you're overextending your
knees. CAREFUL! After doing 2 of these jumps, do 4 high knees jogs
(jumping if you can as each knee comes up, keeping the back straight, body
loose, and touching each high knee with your hands as it comes up to waist).
REPEAT until minute is up.
10). Superman
- on tummy, arms go out overhead, wider than shoulder width
like a big HOORAY and legs come up, wider than hip width. hold the
position like you're flying like Superman. Don't overextend the back.
If it's too much pressure on your lower back, keep your legs down on the
ground and just use the arms.
Happy working out!!!! Don't forget to repeat the round
of 10 items at least once OR twice depending on how you feel. Go get 'em!
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