COMBINATION OF MOVES THAT MAY REFRESH YOUR STRENGTH WORKOUTS
Andrew Yeung put together a short workout for myfitnesspal.com, “Quick At-Home Body Weight Workout” that is fairly simple and does not require gym equipment. I’ve got a go-to bodyweight routine that is my fallback when I need a head-to-toe strength make-over. It takes at least 90 minutes to get through, so usually I complete parts of it on different days.
Yeung’s session offers a refreshing alternative to the “same old, same old” stuff that can stimulate both mind and body. There are pictures demonstrating the moves.
Circuit 1 (4 times no rest)
Reverse lunge, 8 repetitions each leg; Spiderman push-up, 10 reps; wall slide, 10 reps
Circuit 2 (3 times no rest)
Super plank, hold 20 seconds; hip bridges, 10 reps; crab walk, 10 seconds back and forth
Each of these moves has been a component of some other routine that I’ve been given by a trainer in previous years. So why change things up and try this one, if there’s really nothing new?
Why mix-up music on a playlist? Why create new clothing outfits with different combinations of favorite older pieces? Why try new flavor pairings when cooking and eating? Because it’s not ‘economical’ to ditch all the old songs, clothing, or food tastes just to acquire new items and experiences. Expensive not only in money but in time and effort needed to learn new moves or to learn that we do or don’t like them. Playing songs in a different order, coordinating wardrobe pieces in novel ways, or savoring contrasting taste sensations can coax excitement from these familiar and beloved, but tired, elements of our lives.
So it is with exercise. We don’t need to start from the very beginning to have a fresh approach.
We can mix-up what, how, and where we perform certain workouts. If we usually strength train at the gym, do it at home, but cross-train at the gym. Try rowing instead of cycling; swimming instead of the elliptical. Add weights to some workouts. Walk rather than run the indoor track, but employ a high intensity interval training approach.
The Yeung article provides a mix of bodyweight exercises that could be fun, not a chore, to get through quickly. Even if you’ve done most of them before, this combination may inspire regular or frequent workouts.
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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