Skip or Hop or Jump

Today we are working with no rope jump ropes. Although there really is such a product as a no rope jump rope, we are just going to use our imaginations and pretend we have a jump rope in our hands. Amazon even has one no rope “for women” that is pink. What a world we live in.

What we are going to do is pretend. Stand tall and picture in your mind, holding the handles of a jump rope. Then jump on the balls of your feet, land softly, all while rotating your wrists as if you were in fact, moving a jump rope.

Keep the pace such that you can continue to move for the required number of jumps or time set.

You want to keep your core engaged and keep your elbows close to your side. You don’t need to jump more than an inch off the ground.

If you have a jump rope and if you have the amount of space required – which is considerable, you can do jump ropes. However, these are far more energetic and therefore more cardio intense. Also, if you have a modern jump rope, when you hit yourself with it, it stings. You can also trip on the thing. In the exercise world, a jump with a rope is called a single under as the rope passes under your feet a single time with each jump. If you are a rock star, you can do a double under, where the rope goes under your feet twice on each jump. This last option is really where you can whip yourself with that rope, she says from experience.

I stopped even doing single under rope jumps about a year ago because they are more intense and were hurting my knee. So this move allows me to get the cardio part without the knee issue. Whatever method you choose, be careful.

Today’s workout:

WARM UP

2-3x

accumulate 20 seconds of standing on one foot on each side

10-15 seconds of no rope jumps

CIRCUIT

2-3x

6 lunges 3/side, all on one side before switching to the other

8 cross body hammer curls

6 DB push presses from a seated position

add or subtract weight as needed

rest as needed

After working with this, go to YouTube and see if you can find some of the jump rope athletes there. Maybe something like this – World’s Best Jump Roper which features a world champion talking about jumping while demonstrating some absolutely awesome skills. Thanks, Vivian.

Athletes doing athletic things are such an inspiration. Knowing these skilled individuals are out there is what keeps me moving in the gym. If they can do such wild things, I can do what I do to the best of my ability. Comparison is said to be the thief of joy, but appreciation is the way to happiness.

Enjoy your workout. Maybe reminisce about jumping rope as a kid. Smile. Laugh if you can.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Climb Every Mountain

Today we are working with something called a mountain climber. This is full body, high intensity exercise, which sounds scary, but is as always, able to scale to your activity needs.

Done from the floor (but scaled to a counter) begin in a plank position. Arms are fully extended and hands are directly under the shoulders with feet hip distance or a little wider (if needed for balance) apart.

Tighten your abs by pulling your belly button to your spine and try to hold your body in a straight line with hips neither too high or too low. Your butt isn’t in the air, or sagging.

Pull your knee toward your chest, without it touching the floor. Return foot to starting position, and repeat with other side. Essentially, you are climbing a stair while staying rooted to the ground. This is a walking in and out move, but if you want to power it up, you can quicken the pace and even jump them back and forth.

To do this from a counter top, get into a plank position. Step back to maintain a straight line from ankles to shoulders, and then high step each foot up and back, switching side with each step.

Start slowly to master the form before you start galloping off with speed. Keep your hips in line without your butt in the air or sagging.

Today’s workout:

WARM UP

2-3x

2 lay down on your back and return to standing any way your choose

6 dead bug 3/side

CIRCUIT

2-3x

10 mountain climbers alternating feet with 5/side

4 hand release push ups (this means if you are doing them from the floor, you bring your hands up off the floor between each rep)

1 squat thrust

rest as needed

This is one of those busy, back and forth moves that takes a bit of concentration to get going. You are holding a plank while moving your feet and trying to stay balanced and not topple to one side. It is easier at a slower pace, especially when just learning the move.

Be kind to yourself as you work with this. There are many moving parts and staying focused helps. Have fun and giggle at the absurdity of it all. This is challenging which means when it is over, you can give yourself a pat on the back, a gold star, or both.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

This Way; That Way

Today we are working with stepping side to side. These lateral steps are performed with a slight squat or dip. They strengthen hip abductors (the muscles that help you legs move away from center), glutes, and also improve stability and balance. They are a great way to help prevent falls.

They may be performed with a resistance band placed above the knees. I have a cranky knee and this aggravates it, so I don’t use the band, but if you want an extra challenge, please feel free to do so.

Begin by standing tall with feet hip distance apart and knees slightly bent. This is a “ pre-load” stance and activates the targeted muscles. Tighten your core by pulling your belly button to your spine and keep your back straight. Bring your hands up to your chest and clasp fingers (if you need to use your hands for balance keep them free).

Step to the right with your right foot without trying to brace your hips. They move slightly to the right as well. Then step the left foot toward the right, getting back into the hip width stance. Continue moving to the right for the required number of steps and then repeat in the opposite direction.

Some things to watch for: keep the slight dip/squat position throughout. Pick your feet completely off the floor so as not to shuffle or drag them. If you are unsure of your balance, do this near a wall or counter so you can use it if you need to.

This exercise is recommended for seniors, but quite frankly, it wouldn’t hurt freshman, sophomores, or juniors to do them, either. In fact, this might be a fun thing to do with grandchildren as it helps them gain or work with their balance. They might want to add a punch or hand clap with each step, they may want to give a little hop, or they might choose to use that resistance band.

Today’s workout:

WARM UP

2-3x

10 knee taps alternating legs 5/leg

16 calf raises and hold onto something for balance if needed https://heresathought.home.blog/2026/02/26/ill-raise-you/

CIRCUIT

2-3x

16 side to side step with 8 in each direction – complete all steps to the left before returning with all steps to the right

5 sit-ups, anchored or unanchored

5 dual hammer curls https://heresathought.home.blog/2026/01/13/its-hammer-time/

add or subtract weight as needed

rest as needed

This movement is one of the more fun ways to spend time working on balance. They can be done anywhere. They can be done to music. They are a great way to improve your hip ROM without a lot of stress involved.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Good Morning

Today’s move is called a good morning because … I don’t know why. But it is possible to do a good morning with a barbell, kettlebell, dumbbell , or body weight. We are not looking at using a barbell. The last three are where we are working today.

This exercise strengthens the hamstrings, glutes, and lower back.

Begin by standing tall with a slight bend in the knees. Feet are hip width apart. Hold the weight or your hands up in front of your heart. All that is moving in a good morning is your torso as you lower your upper body until it is nearly parallel to the ground (if that low is available to you) while keeping your back/spine straight or flat. And then drive through your heels to stand back up straight.

The thing to avoid while doing this is rounding your back as you lean forward. The hip hinge is simply moving only at the hip and not bring in accessory muscles.

If you are hoping to use a KB, the trickiest part of this is how to hold it. You can simply hold it by the handle, or you can cradle it against your chest. I find the second option to be more stable.

Today’s workout:

WARM UP

2-3x

12 leg swings 6/side and hold on to support to keep your balance

8-12 crunches

CIRCUIT

5 DB good mornings (if you have a KB and would like to use it, you may)

5 sit to stand with a two second pause at the sit part (try to stand without using your hands)

10 dead bug

add or subtract weight as needed

rest as needed

The challenge for this particular exercise is not to lose the control over your spine. It need not be fast. In fact, it is better to be slow and controlled. Concentrate on your spine and worry less about the fold. Don’t collapse into the movement, but approach it with purpose. Laugh at all opportunities. Have fun.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

High Up

Today we’re working with dumbbell sumo deadlift to high pull. This is an explosive (which sounds scary but just is gym speak for powerful) full body exercise. It targets the glutes, hamstrings, back, and shoulders.

This can be done with one or two DBs or without weights at all.

To begin the movement, we see the word sumo in there and that means we stand with a wider than normal stance with our feet outside our shoulders and with the toes pointed slightly outward. The DB is placed on the ground between your feet. (There’s a scaling option here. If you find the floor is too low or too far away, place the DB on something higher and raise the ground to where you can reach it.)

Squat down with chest high and a straight spine, grip the DB in an overhand grip, drive through your heels and stand up with the DB held close to your body. This is the deadlift part.

Now to complete this with the high pull, once your hips are fully extended and you’re standing (keep your feet planted) pull the DB with power up to your chest/chin, leading with your elbow. Then under control, lower the DB back down to the floor or your little platform with a tap before doing the next rep.

Some tips here: drive up with your hips and legs, not your arms, keep the DB close to your body, and keep the movement flowing into one continuous movement. It isn’t a deadlift and a high pulls it is a deadlift TO a high pull, and remember to keep your chest up. It also a good idea not to hit yourself with the DB as do the high pull, she says from experience.

If you own a KB, this can be done with one of those as well with the weight staying central throughout the move. And if you wish to do this without weights, you can also choose that.

Today’s workout:

WARM UP

2-3x

5 air squats to a target

16 march in place steps 8 per leg

CIRCUIT

2-3x

8 DB sumo deadlift to high pull with 4/arm, completing left arm then right arm

OR 8 KB sumo deadlift to high pull

4 glute bridges with a five-count hold at the top

2 squat thrusts

add or subtract weight as needed

rest as needed

One of the best ways to scale this move is to bring the ground up to a space you can reach. Do your best to keep the movement fluid but remember that any new movement is a bit tricky to master all at once. Give yourself the time and space to practice this and it will become easier to complete over that time.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Not So Happy

Story time: Dick and I were walking on cobbled streets for what seemed like a million years. The fighting for balance with each step was minimal and out bodies just did it. But after eons, our backs were aching from the stressors and we were miserable. I knew what I needed to do. A little yoga pose called Happy Baby. You lay on your back and put your feet in the air and grab those feet and … well, not possible in public. So, I created Crabby Baby which is the same pose but while we sat on a bench.

Today, we’re working with Crabby Baby and please know you can get away with these out in public and they really work for easing the cramping in your lower back.

Sit comfortably in a chair with your knees wide apart and your feet flat on the floor. You want your knees wide enough to lower your torso. With a flat back, lean forward as far as you can. If you have the flexibility, you can put your hands flat on the floor, the top of your feet, your ankles – wherever you can reach. Keep your spine straight and your back flat. Relax and breathe. To rise, keep your spine straight and rise up – either pushing up with your hands, or if possible raising your torso without that push.

As in Happy Baby you can rock a little either side to side or even a little up and down in Crabby Baby.

I have suggested this move to other actual adults out in the world when they were complaining of overuse lower back cramps/spasms/pain. This worked for them as well. They were amazed, but I was not.

If you choose to do Happy Baby instead, lie on your back with knees wide, bring your knees toward your chest and keep the soles of your feet facing the ceiling as you raise your feet. Reach up and grab your feet, ankles, shins, thighs, whatever is available. Keep your back flat on the floor. Relax and breathe. To release, let go of your feet and bring your legs back down to the floor.

Today’s workout:

WARM UP

2-3x

2 cat/cow

2 up/down dog

happy or crabby baby hold for 30 seconds

CIRCUIT

2-3x

6-8 dual DB rows with or without weight

6-8 dual DB kickbacks with or without weight

add or subtract weight as needed

rest as needed

Take the time to really relax into whatever kind of baby you choose. Easing the tension in the lower back muscles is the reason for this movement. And if you find yourself out in the world and need to ease those muscles, I would suggest the crabby version over the happy one.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Up and Down

Today’s move is called a dumbbell front raise and it is exactly what it sounds like. It can be done with or without weights and is relatively straight forward.

Begin by standing tall with feet hip distance apart. Chest is held high and there can be a slight bend in the knees (this means don’t lock your knees in place). Engage the core for the movement. Hold the DBs in front of your thighs with the back of your hands facing outward.

Lift the DBs with control and keeping a slight bend in the elbows. Come up to shoulder height and not beyond. Pause at the top before lowering the weights to the starting position with control.

Some of the boo-boos that can be made with these are using too much weight. They are different than the curls we have done and you may need lighter weights. Don’t swing your arms or use your hips and legs in the movement. It’s all arms today. Don’t lift too high and keep your core tight, without slumping. The lowering of the DB is as important as raising it.

This exercise targets the anterior deltoids which are the muscles at the front of the shoulder. They are not only activated in this exercise, but in pushing movement, such as getting up off the floor. That means they are important to us.

While the overarching goal is to never fall down, the secondary goal is to be able to get back up should you ever find yourself on the floor unexpectedly. That’s why we practice getting up from the floor. My coach puts them into at least 85% of my workouts. Maybe higher. We are on the floor almost ever single day and when we aren’t we are working on push-ups or presses of some sort.

Today’s workout:

WARM UP

2-3x

5 each of dislocates and pass throughs

5 DB shrugs with a 3 second hold

10 second hold of warrior II pose per side

CIRCUIT

3-4x

6 DB front raises with or without weight

6-8 lunges 3-4 per leg (do all on one side and then switch)

8 crunches

add or subtract weight as needed

rest as needed

These things really are that important. Practicing when under your control makes it easier to respond should there ever be an emergency.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

More Fun with Hammer Curls

Today we’re working with DB cross body hammer curls which entails curling a DB diagonally across the chest towards the opposite shoulder. This exercise isolate the bicep muscles. It can be done with or without weight.

Begin by standing tall with chest up and feet hip distance apart. Hold a DB in each hand with the arms extended by your sides and palms facing inward (a neutral grip).

Initiate the movement by raising the right DB up and across the body toward the left shoulder. At the top of the movement, squeeze the bicep hard for a brief pause and then lower the arm to the starting position. Repeat with the other side.

Avoid swinging the weights and try to hold your torso stable. Control the weight throughout the movement. Keep your wrists in a neutral position (think of it like a hitchhiker pose) and keep your elbows from flaring outward.

If you choose to do these without weights, I would suggest you hold something light in your hands to help you control your hand movements. Something like a small spice jar or an empty toilet paper roll would work well. Your hands will be held in the proper position but there won’t be added weight.

Today’s workout:

WARM UP

2-3x

5 small are circles each way, arms going forward and then backward

5 large are circles each way, arms going forward and then backward

10 knee taps, 5 per side

CIRCUIT

3-4x

8-10 cross body hammer curls with or without weight (4-5/side)

8-10 plank knee twists (4-5/side)

10 calf raises with a 2 second pause at the top

As we continue to build our repertoire of exercises, we can see that they build on each other. Learning one skill can easily translate into another form of movement. Each different iteration using muscles in a slightly different way, giving us a chance to further enhance our fight against sarcopenia.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Have a Seat

Today’s move is from the world of yoga and is called chair pose or utkatasamn, which is why we call it chair pose. This pose is useful for improving thigh and glute strength as well as posture. It is pretty much what it sounds like, you move to a sitting position in a chair, without the chair.

To begin, stand tall, chest up. In yoga this is called mountain pose. Feet are hip distance apart and you want to be balanced throughout your feet. As you inhale, lift your arms straight overhead with palms facing each other. Keep your shoulders relaxed and away from your ears.

Next we squat down, sinking the hips backwards as if we were going to sit in a chair. Keep your knees from going forward past your toes. Keep your weight grounded in the heels. Engage the core and keep you spine long to avoid overextending the lower back. Hold until time to release by inhaling while straightening your legs to stand and exhaling to release your arms back to your side.

Go only as low as your knees dictate. If it is too intense, you can place your hands on your hips or at heart center. Or you can do this practice while using a wall to support your back as you lower your hips.

Today’s workout:

WARM UP

2-3x

hold chair pose for a count of 15-20

8-10 jumping jacks

CIRCUIT

2-3x

6 DB triceps press, may do with or without weights

4 sit-ups, anchored or unanchored

2 squat thrusts

add or subtract weight as needed

rest as needed

Many of the moves in the gym come from different disciplines. It is my belief that yoga is a beneficial body movement and stretching activity. I have been doing yoga for nearly as long as I have been doing CrossFit and have greatly benefited from both methodologies.

Have fun with this move, challenge your balance more than the depth of “chair” and giggle if you need to.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.

Bridging the Gap

Today’s move is a glute bridge. What we gain from these is pretty impressive. They strengthen the glutes and hamstrings as well as the core. This leads to improved performance all over the gym. They strengthen the entire posterior chain which includes the lower back muscles and this can help to reduce lower back pain. They counteract long periods of sitting (not that any of us do that, she says wryly while sitting). They also can help reduce knee instability by strengthening control of the femur.

They are quite versatile and can be upgraded or downgraded in a variety of ways. Today, we are only going to talk about the standard glute bridge and modification to make them more widely available.

We are going to start on the floor, but there is a chair version. That will follow.

Begin by lying flat on your back, bending your knees with your feet flat on the floor about hip width apart and roughly, if available, between 6-10 inches from your butt.

Your arms are relaxed by your side with palms either up or down. This will help to stabilize your body. Engage the core by pulling belly button to spine, and then lift your butt off the floor by pushing your hips upward. Keep your shoulders on the ground. The goal is a straight line between knees, hips, and shoulders. Squeeze your butt at the top and hold for a few to several seconds before lowering yourself back to the ground.

Tips: don’t hyperextend and push your hips too high. Drive through your heels to power your hips up. Keep your chin slightly tucked towards your chest and keep your knees aligned with your hips and ankles.

From a chair: sit toward the front edge with your knees bend and feet flat on the floor. Put your hands on chair behind you for support. Brace your core as above and squeeze your glutes as you push through your heels and lift your butt off the chair, pushing your hips toward the ceiling. Hold for a few to several seconds and then with control, lower yourself back to the seat.

Tips: if you can’t yet fully lift yourself from the seat, begin by tightening your core and making the lifting motion, even it you don’t quite clear the seat.

Today’s workout:

WARM UP

2-3x

20 second hold for heel to toe stand/per leg

5 air squat to a target

2 cat/cow

2 up/down dog

CIRCUIT

3-4x

8-10 glute bridges with 2 second hold at top

8-10 bird dog (4-5 per side)

rest as needed

This is a great overall exercise, strengthening and helping with major muscle groups. As mentioned above, we can come back to it later with some upgrades. Not scary one, but still more ways to use this basic move. Much of the things in the gym are working with basic moves and slightly tweaking them to engage more with muscles or bringing in different muscle groups.

We are having fun here, learning new things and experiencing success as we move forward.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.