Chris’s Workout #4

Upper Body:

Body Bar Frontal Raise to Upright Row

Dumbbell Bent Over Wide Row

Resistance Band Bicep Curls

Triceps Dips Off Box – use sturdy dining table chair

Bicycles – do slowly

Shoulder Taps

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Lower Body:

Sit to Stands Off Box with Dumbbell – dumbbells at shoulder – can do off side of coffee table

Squat Jacks – body weight exercise

Dumbbell Donkey Kicks

Dumbbell Fire Hydrants

Toe Touches – Legs stay up

Toe Taps – can be done with your toes only – you don’t need a Bosu Ball

Chris’s Workout #2

Upper Body:

Briefcase Row

Elevated Push-Ups [do regular push-ups when elevated are too hard]

Kneeling Dumbbell Curls

Band Bent-Over Triceps Extension

Dumbbell Alternating Lateral and Frontal Raises

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30 Second Jumping Jacks +

Ab Leg Tucks [keep legs elevated]

Medicine Ball Squat to Throw

 

Lower Body:

Dumbbell Squat with Dumbbells Held Off to Side

Dumbbell Bridge

Band Romanian Dead Lift

Disk Slider Hamstring Pulls

Dumbbell Calf Raises [on platform]

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30 Second Butt Kicks +

Ab Crunches

Jump Side-to-Side [16 jumps total] +

Russian Twists with Feet Elevated

 

How to Do the At-Home Exercises

I don’t list the number of sets or reps. It’s up to you what you want to do.

It’s strange and true that I’m a woman and I’m obssessed with having muscle.

I would like to swat with a pocketbook every female person who is afraid to lift weights because they tell you they’ll bulk up.

Those people will make any excuse not to exercise. Then they’ll go to the supermarket to buy a 6-pack of Slim Fast to try to lose weight.

Losing weight should not be the goal you have for exercising.

Ask yourself: Why do you want to lose weight?

To feel strong and powerful. To be able to carry home bags from the market.

These are better indicators than “I want to weigh 127 pounds”–some mythical number you’ve decided you must weigh to be happy.

A person should exercise to feel good. Period. End of story. A research study revealed that women who lifted weights felt better even when they hadn’t lost weight.

So there. My personal trainers over the years have offered this advice I give to you today:

Base the number of sets and reps on how much time you have that day to work out.

Doing a shorter routine is better than not doing a routine at all.

Use foam roller to stretch before and after the workout session. Warm up before and cool down after.

Incorporate HIIT into your exercise. Perform High Intensity Interval Training. Not too easy and not too hard.

You shouldn’t be able to have a conversation with no trouble while you’re exercising. You should need to exert effort to speak to get the benefit of HIIT training from your exercise.

Have a recovery snack after the workout routine. I have a container of Fage plain Greek yogurt the full-fat kind. I mix in organic blueberries and swirl in raw honey in the yogurt.

Strange and true too is that I prefer to do fewer reps and lift heavier weights. Instead of doing more reps with lower weights.

I kid you not I’m obsessed with how cut my biceps are.

 

Chris’s Workout #1

You can watch YouTube videos to see the correct form.

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Upper Body:

Band Chest Press

Kettlebell Row

Dumbbell Overhead Triceps Extension

Band Bicep Curl

Kettlebell Upright Row for Shoulder

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Medicine Ball Slams – 16 Slams +

Band Core Rotation [Use the leg of a dining table should yours be secure]

30-Second Fast-Paced Step-Ups – I have a platform with two risers for each side +

Alternating Leg Raises Slow – 3 Sets

 

Lower Body:

Dumbbell Sumo Squat

Kettlebell Swings

Dumbbell Single-Leg Romanian Dead Lift

Farmer’s Walk with Romanian Dead Lift

Calf Raises

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30 Seconds Jumping Jacks +

Plank Tucks

30 Seconds High Knees in Place +

Alternating V-Ups

National Physical Fitness and Sports Month

May is National Physical Fitness and Sports Month.

I want to talk about getting fit and active while living indoors.

In the time of living through the pandemic the health of my body has become my number-one priority.

Good to Know:

On the Dick’s Sporting Goods website you can buy real-deal dumbbells. Refrain from buying the Made in China dumbbells sold on Amazon.com.

My 15 pound dumbbell set was delivered in only 3 days from Dick’s. The total cost was $55 dollars.

I’ve decided to post here some of the workout log exercises my personal trainers have given me to do in the last 2 years.

For one year so far I’ve lifted weights at home on my hardwood floor for 25 to 40 minutes total in each session. For mostly 2X/per week.

I only go to the gym to run on the treadmill.

My trainer at the gym creates a 2-section routine for me to use. Upper body and Lower body exercises that alternate with each other on different days.

I complete 12 sessions of the current routine. Then the trainer creates a new routine for me. And so on. And so on.

Doing this I have been fortunate to remain fit if not active living through the pandemic.

Faced with the option of talking a long walk outside [it was sunny and warm!] having to gasp for air under a bandanna I chose to life weights indoors.

In the coming blog entries I’ll give some of the exercises.

Sheltering in Place

My job has shut down indefinitely.

As others might be sheltering in place as well I would like to take about mental health in a time of crisis.

The number-one goal as I see it in this time of staying indoors is to eat as healthfully as possible.

The second critical goal is to keep up your mental health.

You can click on my home gym category to see how you can exercise at home.

I’ve been buying a CSA box of organic produce plus a mound of cheese and carton of eggs via FreshDirect online grocer in New York City.

Type in CSA box in the search bar.

PeaPod is available elsewhere.

As long as you can keep up buying food this is what is imperative.

What matters most as I see it is protecting your mental and physical health.

Today more than every nutritious food can elevate your mood.

I would tell others to stay inside. Only go out to the bank or food shopping or the laundry center should you have to. You might think nothing could happen because you’ve been inside a long time so far. I wouldn’t risk going out.

Stay 6 feet away from others as recommended to practice social distancing.

In a coming blog entry I’ll post a message I posted to my other blog.

It bears repeating that having compassion is the way to go.

Be kind to yourself when you’re holed up in your apartment or house.

The CO-VID19 outbreak will settle down. We will return to normal.