Daily Practice for 27 Aug 18
Posted: August 27, 2018 Filed under: Daily Practice | Tags: burpee, forearm plank, overhead squat, pull up, sit up, squat, swing, walking meditation, yoga Leave a commentMeditation: Walking meditation for 5:00 at some point today. If you are new to this practice, keep it simple. Ideally, perform this outdoors. Barefoot in the grass is also preferred. The idea is to simply walk with mindfulness; attention is placed on each footstep as well as being mindful of the breath.
Strength and Conditioning:
3 rounds of:
- 1 Arm Overhead Squat X 10 each side. Can be done with a dumbbell, kettlebell, or even an exercise band.
- Strict Pull Up X as many as possible with good form. If doing a Lat Pulldown, perform 10 heavy reps.
- Kettlebell (or Dumbbell) Swing X 15. If you don’t have a kettlebell or dumbbell, do Air Squats X 20 instead.
- Forearm Plank X 1:00
- Rest as needed.
Rest for 5:00, then…
3 rounds with minimal rest of:
- Burpee X 10
- Sit up X 20
Yoga: Join me at My House Fitness in Avon for my 6:00pm class, or spend at least 10:00 stretching, mobilizing, foam rolling, or a combination of each.
Daily Practice for 09 Jul 18
Posted: July 8, 2018 Filed under: Uncategorized | Tags: bicep curl, goblet squat, hanging leg raise, pull up, push up, shoulder press, sit up Leave a comment10 Jul 18: Strength and Conditioning
Combo #1 – 3 rounds of:
- Pull Up X as many as possible with good form – minimum of 5 reps. Otherwise scale with assisted pull up, lat pulldown or band pulldown
- SlowMo Push Up X as many as you can do with strict form and full range of motion. SlowMo means a 3 count on the way down, 3 count on the way up. Scale by using your knees as needed
- Sit Up, or alternative of your choice X 20
- Rest X 1:00 between rounds
Combo #2 – 3 rounds of:
- Goblet Squat X 15
- Shoulder Press X 12
- Bicep Curl X 10
- Strict Hanging Leg Raise X 10. If you don’t have a way to hang (Pull Up bar, tree branch, anything will work), do 15 Lying Leg Lifts instead
- Rest X 1:00 between rounds
Spend 5:00 mobilizing before the workout and an additional 5:00 after your workout. Wanna join me for a gentle morning yoga practice? Join me at The Hub in Carmel 9:30-10:30!
Daily Practice for 02 Jul 18
Posted: July 1, 2018 Filed under: Daily Practice | Tags: goblet squat, meditation, pull up, sit up, upright row 2 CommentsMeditation:
Minimum of 10:00
Strength and Conditioning:
4 rounds, not for time of:
- Pull Up X as many as possible with good form – minimum of 5 reps. Otherwise scale with assisted pull up, lat pulldown or band pulldown
- Goblet Squat X 10 as heavy as possible
- Upright Row X 15
- Sit Up, or alternative of your choice X 20
- Rest X 1:00 between rounds
Share your results, expereince or comments below!
Yoga: 10:00 of Yoga, mobility, or stretching. Or, join me at My House Fitness in Avon for Yoga from 6:00 – 7:00pm.
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