Grackle & Sun

Archive for the tag “lower body workout”

Office Chair Workouts: Week 16

Monday:  LovingFit Upper Body Workout

All x 10 reps.  This was really hard for me today.  Geez.

  • Slow Pull Down
  • 1/2 Dive Bomber
  • Wall Mt. Climbers
  • Slow Pull Down
  • Circle Shoulder Press
  • Side Tricep Kick
  • Slow Pull Down
  • In & Out Catch
  • Crab Side Plank Lift

Tuesday:  LovingFit Lower Body Workout

  • Stretching Surfer x 20 per side
  • Step Up Kick Up x 25 per side
  • Toe Lifts (10 lb weights) x 25
  • Skater x 25 per side
  • Go-Stop-Go Squats x 25
  • Reverse Lunge Knee-up Hold x 25 per side
  • Cook Lift x 25 per side
  • One Leg Bridges x 25 per side
  • Isometric Squat Side Bends x 25 per side

Wednesday:  Rest Day

Thursday:  Thanksgiving

Today was busy, but I did do some planks,  played medicine ball catch with Husband, and I ran sprints at the dog park.

Friday:  Rest Day

Saturday:  Minding My Qi

Went to a new qigong class today.   This instructor was actually very… instructive.  It was awesome.

Sunday:  Food Poisoning Sucks

Non-Thanksgiving related.  I think it was a bad batch of almond butter.  Oh, god.  I don’t ever want to look at food again.

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Office Chair Workouts: Week 15

Monday:  LovingFit Upper Body

I broke down some of last week’s upper body exercises into 3 sets, repeating the Slow Pull Down to get more pulling exercises into the workout to balance all the pushing.  All exercises x 15 reps, except for the Slow Pull Downs which are 10.

  • Slow Pull Down
  • Shuffle + Scissor Plank
  • Double Bicycle
  • Slow Pull Down
  • Mt. Climber Push-off
  • Diagonal Bear Push-ups
  • Slow Pull Down
  • Star Abs
  • Sun Exercise

Tuesday:  LovingFit Lower Body Workout

  • Stretching Surfer x 20 per side
  • Step Up Kick Up x 20 side
  • Toe Lifts x 25
  • Skater x 20 per side
  • Go-Stop-Go Squats x 25
  • Reverse Lunge Knee-up Hold x 20 per side
  • One Leg Jump Up x 10 per side
  • Cook Lift x 20 per side
  • One Leg Bridges x 20 per side
  • Pulsing Low Jacks x 25
  • Isometric Squat Side Bends x 20 per side

Wednesday:  Rest Day

Thursday:  OCW

Today I did combo sets.

Mt Climbers x 5 (both knees up = 1 rep) immediately into 3  1/2 burpee hold ] x 5 sets
Ugi Jump x 3 (jumping to both sides = 1 rep) immediately into 5  shoulder taps (both shoulders = 1 rep) ] x 5 sets
Leg Circles x 10 each way immediately into 20 OMGLBIFD ] x 3 sets
Gladiators x 5 immediately into 5 sleeper planks ] x 2 sets (one for each side)

Then I did 3 sets of 5 girlie push-ups/ 5 pull-ups using my dining room table, a couple dozen medicine ball tosses, and finished off with 20 situps.

Saturday:  OCW Fortnight

A fortnight is my nickname for workouts where I do 14 reps.  For this workout, I did 14 reps of each exercise and did each circuit 5 times for a total of 70 reps of each exercise.  I did some 6 lb medicine ball tosses and some Slow Down Pull-ups at the end, too.

Sunday:  Minding My Qi

Qigong was one of those things I found through ‘library serendipity’.  About 10 years ago, I was wandering the aisles of one of my favorite St. Louis Public Libraries when suddenly a book on qigong shouted out at me.  It was a book by Jwing-Ming Yang.  I checked it out and ended up checking out a number of his books, although I have to be honest, I wasn’t in any way ready for them.  But they are to be credited with what got me into exploring qigong.  From there I meandered through Ken Cohen’s work to that of a wonderful local teacher named Justin Meehan, who taught me that qigong can be gentle, flowing, and forgiving of mistakes, to the amazing intuitive and spontaneous style of Roger Jahnke, which really connected the whole practice for me.  Finally, I found another somewhat local teacher named Ron Rain, who teaches a system of medical qigong called Zhineng Qigong.  This, together with the style taught by Jahnke, is what I practice today.

This last week I found a group who is practicing the Zhineng Qigong together every Sunday for just the cost of renting the space.  I went to check it out and was really happy with the practice.  It’s a nice space, and the person who led the practice went at the perfect pace.  I’ll be going back.  :D

Office Chair Workouts: Week 14

Monday:  LovingFit Upper Body & Abs

After reading all the upper body workouts on the site, I decided to pull together a combination of exercises from various LovingFit upper body workouts.  The reason for this is that any upper body workout that I choose from LovingFit is going to be push-up heavy and/or use pull-up bars or dip stations that I don’t have.  I know I can modify these exercises, but I really wanted to choose a number of exercises that would challenge me, but that are doable without too many modifications.  I think that ultimately, this is what will help me strengthen my shoulders so that I can eventually do all those push-up heavy exercises.  I tried to pull a variety of exercises that will work pushing and pulling motions as well as abs.  The name of each exercise is linked to the LovingFit video that it came from.  I’ll be doing various combos of these 14 exercises for the next 4 weeks:

Today I did 10 of each (on each side if applicable) just to familiarize myself with the set.  Believe me, for a bunch of these, that was a challenge.  0.O  Next week, I’ll know better how I need to rep this out.

Tuesday:  LovingFit Lower Body Workout

Again, I did 10 reps of each exercise on each side where applicable.

Wednesday:  Rest Day

Thursday:  OCW

  • 100 Jumping Jacks
  • 25 (per side) Bird Dogs
  • 25 Heismans (each leg = 1 rep)
  • 25 Plank Up Downs
  • 50 High Knees (both knees up = 1 rep)
  • 25 X-pos (to both sides =1 rep)
  • 25 Kick-ups (both sides = 1 rep)
  • 25 Low Sleeper Planks (both sides = 1 rep)
  • 25 UnWDL (per side)

Friday:  Rest Day

Saturday:  Rep Challenge

Was wanting to have a bit of a benchmark, so I decided to do a rep challenge to see how many reps I could do of each exercise before failure.  What do I mean by “failure”?  In this case, I mean the number of reps I can do before having to stop for a break.  Yes, with 5-10 seconds rest, I could definitely keep going, but I want the benchmark to simply be how many I can do “in the first go” so to speak.  I chose 3 OCW exercises and 3 LovingFit exercises for this challenge.

  • Go-Stop-Go Squats (bodyweight):  58
  • Diagonal Bear Push-ups:  12  (i am a sissy)
  • Skater:  Left leg 23  Right leg 34 (i had balance issues on my left leg, so i called it.  i think i could have done more, though)
  • Shoulder Taps:  44 (feet together and tapping both shoulders = 1 rep)
  • X-pos:  22 (raising up to left and right side = 1 rep)
  • Mt. Climbers:  42 (right and left leg = 1 rep)
  • Bonus! 1/2 Burpee Hold:  31  (my legs were still shaky from the go-stop-go’s and the skaters!)

I wasn’t sure how to feel about these numbers until I flipped back and checked the results from the rep challenge I did at Week 4.  Not all the exercises were the same, of course, but of the ones that were, here’s what I scored 10 weeks ago:

  • Regular Squats:  25 (so I more than doubled these in reps and difficulty)
  • X-Pos:  25 total (12 on each side + one to balance it out.  so again, I almost doubled this score since i did 22 on each side this time)
  • Mt. Climbers:  53 total (meaning 26 per leg + 1.  this week, i did 42 per leg which isn’t quite double, but pretty damn good for improvement)
  • 1/2 Burpee Hold:  25  (so I added 6.  will have to work on this one)

It’s nice to see improvement!  :D

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