Today was a beautiful day! One of those early fall days where the sky is the bluest of blue, the leaves are slowly falling to the ground, the air is crisp but the temps still warm. I had the barn all to myself today and spent lots of quality time with the big freakin' gelding.
Then it was home for mosh pit circuits and some dark yoga! I started out with a run up the hollow....ugggghhhhhhh that damn hill. LOL. Then with the remainder of my planned time did four sets of the following circuit: burpees with a plank split (10), kettlebell overhead swings (10), single arm kettlebell swings (10), kettlebell upright rows (10), 20 pound plate pushes (25 feet, turn and 25 feet back), jump rope (25 turns), rest 30 seconds, repeat. Then I danced! LOL I played some chants and very rhythmic witchy music and danced around my basement and out into my driveway - twirling and twisting and....I wonder what my neighbors thought? LOL LOL.
Then, all sweaty and feeling wonderful, I did yoga in the dark while listening to Wendy Rule. Aahhhhhhhhh....
Examples of exercises:
There are many variations of BURPEES. In the variation I did today, when you kick back into plank position, you split your feet, jump them back together in plank and then pop up.
KETTLEBELL SWINGS can be done an lots of different combinations with both hands or with single arm moves.
PLATE PUSHES are fun! We have laminate floor in our basement so I wrap my plate in a towel, which protects the floor and makes the plate nice and slick.
And of course everyone knows jumping rope is fun and gets the heart pumping. That is mainly what I am after - make my training fun and challenging - forcing me to grunt and sweat and I'll be happy. Tomorrow will most likely be strictly a lifting day and then I hope to hit up my yoga studio for class tomorrow evening.
Ahhhhhhhh..... Nothing like returning to more lifting to make a girl feel useful and whole. And sore. LOL. For a couple of weeks now I have been concentrating more on lifting and kbell workouts. I have taken a run or two (did one today actually at lunch because it was SO nice out) but really have been doing more grunting, squatting, moving heavy shit around...
I am also going through this odd phase with the change in dawn and dusk where I can't drag my ass outta bed to train in the morning so I either have to make it work at lunch or do it after work.
Part of the issue with those times is that lunch is a fixed span of time - small by comparison to early morning. After work is as well because I generally have other chores I want to get done post work plus work on other media and hobbies, etc.
So, a smaller space of time to work with means compound moves and what we know as "full body" exercises. Basically, for folks just getting interested in training, that means things that use more than one part of your body rather than isolating a specific muscle. Think pull-ups as opposed to bicep curls. With the pull-up you are utilizing every upper body muscle you have plus your core as you hoist your own weight over a bar higher than your head. Yum.
Basically, the benefit of full body moves is that you can work several muscle groups at the same time, resulting in a good session but one that requires less time.
I am not a very "cut" person. Meaning my body fat is not so low that I have a lot of muscle show through. My point of training at this point though isn't to play the whole body fat numbers game but to stay strong enough to be functional for a good, long time. Full body workouts do that too because they involve heavier weights, moves that mimic natural work (in my opinion) - in other words, stuff that the human body was intended to do. For instance - squatting and lifting heavy shit over your head or bending over (dead lifting) and picking stuff up. I don't think the human body was necessarily meant to do multiple sets of bicep curls or leg extensions LOL. I mean, I do them. Just not right now.... ;)
Summer training journal is rounding out as we speak. I have done lots of running, walking, hiking, outdoor stuff this summer. Not much lifting in the way of iron plates and dumbbells but more in the way of rocks, boards and lately, 40 pound bags of sand and gravel for our sidewalk rebuild at home.
I ran a bit while at the beach and did little else but relax. Got a couple of workouts in the week we returned home and rounded out that week with two of our biggest events of the summer at work. Last week grabbed a lunch run one day and a couple of quick full body routines. What I am saying is that I have been pretty lacking in the sense of a routine this summer and just more interested in sweating and stress relief.
And now we are officially into fall here. Temps have dropped off a bit into the 70s for the most part, although we have had a heat wave the last few days. Some storms tonight will bring in a cool front and we are dipping back into fall. The first few leaves have started to fall and at camp are already turning. I think somewhere in the last couple of weeks our hummingbirds have also decided that it might be time to pack bags and make their way to a warmer spot for winter. This makes me sad in particular because I love feeding them and watching them buzz around and chitter chatter.
My training interests are turning inward like they always do when the staircase begins to spiral downward. I miss my iron and my pull-ups. I miss grunting and lifting and being sore from tearing shit down and letting it heal.
So, this week I have mostly lifted both weights and sledgehammers. We have some odd demo needing done at work and I headed up my own little crew because our real one is building a storage facility at the moment. While they play with big toys, my little rag tag bunch knocked the hell out of some rotting boards, retaining walls and railings at our pool in prep for a little tender loving renovation. Three lifting sessions this week. One was a leg routine, 16 sets of one legged deads, leg presses, curtsey squats, goddess squats, and leg curls. Another was a chest/shoulder circuit combo. Tomorrow will be legs and pull-ups. Don't think I'm some super strong pull-up girl. I can do about two to three reverse grip chin-ups. The rest of my pull-ups are chair assisted. LOL. But, they DO still work the muscles if you do them right. I also did a lunch run one day this week on a hot day when I just felt like getting out on the trail for one of the last days of the season.
Sadly, I missed yoga this week. I am having worries about going to a different class than my beginner class I am so comfortable in. LOL. I need to grow up but I'm eskerrrrreeedddd....
Because the ability to express ourselves and care for ourselves through motion is something we should be grateful for...