Friday Fitness

So, this week Hailey decided to join me on my fitness journey, and she has been doing great.  Since she is just beginning, this past week has been a process of establishing routine and finding the best exercises that work best for her, to get the neuromuscular memory going. For the 1st four weeks or so she will be in the beginning stages, ramping her way up to the next stage.  Here are some pictures of things she’s been up to this week: 

Her routine this week has included:
(Warm up Stage)
Down and Backs 15 meters x 6  
(Training Stage)
Lateral Leg raises (as seen above)
Step ups 2 x 30 (each leg)
Russian Twists 2 x 10
Ab In and Out’s 2 x 10
(Cool Down Stage)
Running for a few minutes

Many people skip the cool downs and warm up phases, going from rest vigorous or moderate intensity back to rest.  However, the cool down stage is important as it helps the heart return to normal resting rate, and the warm up helps increase heart rate and blood flow to appropriate areas.  Completing the warm up and cool down stages help reduce the risk for cardiac events in all populations. 

As you can see, it is not too much to where she is super drained afterwards, but just enough to get started. Don’t overdo it at the start, that is often why people get burnt out.  Start slow and progress as you feel able. 

For me, well, I am on week 5, so my workout is a little bit more. Here are some of the things I am doing: 

In the first photo I am doing lawnmower pulls with a cut log. In the second, I am doing Reverse Arnold Press with the same log (clearly). And of course, some running.  

My workout includes:
Down and Backs 15 meters x 3
Step Ups 3 x 45 (each leg) (with or without ankle weights)
Forward Lunges 2 x 12 (each leg)
Back Lunges 2 x 12 (each leg)
Jumping jacks 30 
Push Ups 3 x 10
Incline Push Ups 3 x 10
Straight/lateral/back Leg Raises 3 x 15 (all laying down)
Russian Twists 3 x 15
In and Out’s 2 x 15

On a given day I will do all of them or switch out 1-2 of them.  Sometimes you do not always have access to a nice gym or equipment, however, if you are creative, there are plenty of ways you can get/stay in shape at home #noexcuses. 

Photo by Dominik Martin on Unsplash


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