This month I set out to incorporate more strength and stretching exercises into my routine.
I vowed to strength train at least 2 times a week for a total of at least 90 min per week and stretch at least 3 times a week for a total of at least 60 min per week . I aim to implement this change permanently. So far I have managed to complete 2 strength and 3 stretch sessions per week, I am however not meeting my goal for the total weekly duration of the workouts. It's never easy to implement a new habit and make it stick, but I will keep working at it and maybe make myself a schedule to help me be more consistent.
I have however manged to design a little benchmark workout for myself and I would like to share it with you today. When I used to teach fitness classes a couple of years ago, many of the participants really hated a similar workout that I subjected them to once a month. Others loved to hate it. The reason for that is that it is quite hard, because it falls into the "get it done and get out" category.
So here is my little body weight pyramid workout that I designed:
Aim to complete the entire workout in the least amount of time possible without compromising form and execution of the exercises. Don't worry if you need to rest between exercises or even in the middle of a set at first. Push yourself, but respect where you are at. Remember: You are only competing with yourself. Note or remember which progressions of each exercise you are using and take down your times, so you can gauge your progress over time. As your fitness increases you might come to a point where you are unable to significantly better your time without compromising form and execution of the exercises. If that happens, pick harder progressions of the exercises where available.
- 10 Burpees harder
- 20 Back Rows easier: bend your legs This exercise can be done on most playgrounds, with a sturdy stick between 2 chairs, on a sturdy railing or even using your dinner table
- 30 Push Ups easier / harder
- 40 Side Bridge (20 on each side) easier / harder
- 50 Single Leg Split Squat (25 on each side) easier / harder
- 50 Squats harder (forget about the flag - just do squat jumps and try to reach high with both hands)
- 40 Arm Reaches in Plank position (fully extend your arm above your head before returning to plank position - repeat 20 times with each hand)
- 30 Close Grip Push Ups easier / harder
- 20 Back Rows with underhand Grip easier: bend your legs (Palms are facing up / you are pulling the bar towards your abdomen rather than your chest)
- 10 Burpees harder
I always welcome new ideas for home or outdoor based core and strength workouts or stretching routines. What is your routine? What motivates you?
The Fine Print:
I strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises described.
I am not a licensed medical care provider and have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge me from any and all claims or causes of action, known or unknown, arising out of performing this exercise program.
You should be in good physical condition and be able to participate in the exercises described.
I am not a licensed medical care provider and have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge me from any and all claims or causes of action, known or unknown, arising out of performing this exercise program.
I will take action by signing petitions, inquiring at companies and in stores about vegan friendly products and choices and generally promote a plant-based conscious lifestyle. I will take action a total of 31 times during July or on average once a day.
Ready, Set, Go!
Marc Schmitz
Marc Schmitz