My Own Total Gym: Chuck Norris Not Included

19 03 2008

So tired. Long day. Nuff said.

 Still managed to get a workout in though, even though it was in my living room while watching Biggest Loser. Just FYI, Jillian bothers me. But she could snap me in half over her knee, so I will be civil.

My at home workouts are always different, and I just do a lot of random stuff. The only equiptment I need is a stability ball and two 8 pound dumbells. Nothing fancy; nothing expensive.

So today I did:

  • 3 Sets of 10 Pike up, Push ups. Works the abs, shoulders, chest, biceps, core. You need a stability ball.
  • 2 Sets of 15 Heels Tucks (see this post for instructions) Works the glutes, hammies, calves, core. You need a stability ball
  • 2 Sets of 20 Sumo Jump Squats (as shown here; except I did them without the weight and kept my hands on my hips) Works the quads, hammies, inner and outter thigh, calves, glutes
  • 2 Sets of Dumbell Twists (as shown here; except I did them sitting on the floor with my feet raised in the air, knees bent. So I was balancing just on my butt.) Works the abs, obliques
  • 2 Sets of 10 One Legged Squat to Heel Raise on both legs (Shown here except when I come back to standing I go up on the ball of my foot to do a calf raise) Works the quads, hammies, glutes and calves

I couldn’t find an example of Pike up Push ups, so I had the boy record me doing some right here. I just woke up so I look like crap and just ignore the dog barking in the background. We had to lock him in the bathroom as to not compromise the shot. Because its Oscar quality for sure.

If you can’t pike up you can bend your knees and roll the ball in like this:

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It was mainly a lower body day today, as it usually is, but I’ll do more arms at the gym tomorrow. I stick to lower body because it is my “problem area” which just means I would like it to be a bit firmer (don’t we all.) My upper body is fine, so I just work it out to maintain it, which doesn’t take as much focus.

You can really do a lot of great exercises at home, you just need to experiment and research.  I like old school stuff that really burns, but if you like Self and Shape magazine workouts thats completely ok. Just really try some new stuff every once in a while so you don’t get sick of your routine.





Butt Blasters

15 03 2008

Good morning. I am deliciously hung over right now, but still managed to get up and take the dog for a walk. The weather was beautiful so we did a leisurely 3 miles. Here was the veiw from the half way mark:

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It looks far away but downtown is only about 10 minute drive.

I know I won’t get to the gym today, I have tons to do, so I will do a quick workout at home before I make myself presentable to the world. I usually do a lot of stability ball work, and a lot of core and static holds because I don’t have much equipment at home, but honestly, a workout just using your body weight can be just as intense, if not more so, than one with machines and dumbells.

Last night was wonderful, thanks for your well wishes. We caught a cab downtown, ate way too much food, then caught a cab to the U-District (The University of Washington town) hit some bars, and met up with some friends. The boy was feeling impulsive, so we went to get his snake bites re-done (little piercings on each side of the lower lips, like where if a snake bit itself thats where he would puncture…i guess) but his friend that could get him a discount was on break so we decided against waiting. We then went to another bar, met up with some friends, and then caught a cab home. It was a good night.

My bf is in a band, which I will now shamelessly promote. TRIP LIKE ANIMALS. Hes the one with ridiculously long hair and, yes, he smokes. If you want a CD. $5. I will mail it to you. There I did my networking for the week.

Timeofbutterflies- I couldn’t find the exact pedometer I have on the website, but it looks a lot like this. Just don’t pay more than $10 bucks for one, and make sure it has a cover because theres nothing worse than looking at your pedometer at the end of the day and seeing its at 10 steps because you accidentally hit reset. that’s pretty much my only advice.

And I will leave you know with the BEST butt, thigh, and calf exercise around:

Hamstring Curl – Supine w/ SB

Pre-Requisites :

  • Client should have good core strength and be able to hold a bridge for approx 30 secs.
  • Clients must have a good kinetic alignment- hip, knees over 2nd-3rd toe. If not you will find your client activating piriformis and bicep femoris which will cause their feet to externally rotate on the ball.
  • If a “Lower Crossed” type of posture in noted (i.e. excessive lordosis), a proper stretching protocol (i.e. Psoas, Rectus Femoris, Superficial Erector Spinae) must precede “loading” this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo Pelvic Hip Complex.

Preparation :

  • Start by lying on back with arms outstretched and palms up.
  • Place heels on ball with toes pointing straight up.

Movement :

  • Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
  • Next, curl your heels toward your glutes by bending your knees.
  • Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
  • Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
  • Do not allow your hips to drop while flexing the knees.  If your hips continue to drop, descend the progression by performing hip extension only.
  • Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing. 

And here it is on video. Ideally, your hips should be up higher than his throughout. I’m thinking since he is musclebound, he doesn’t have much flexibility. I just find these on youtube.com, I don’t know the people in them or anything.