Squat What?

At least these aren’t burpees, so we are going to be thankful for that. What’s the difference? A burpee includes a push-up and jump while clapping hands overhead. We aren’t doing all that! So now a squat thrust sounds better, right?

Why are we doing this stuff, I hear you ask. This is an exercise to boost cardiovascular endurance, it increases metabolic rate (fancy way to say high calorie burn), and builds strength in the legs, core, shoulders, and arms. So it pretty much hits everything. As always, I have modifications available.

For a squat thrust, stand tall with your feet hip distance apart and arms at your side. Squat with chest held high (in theory) and place your hands down on the ground in front of you, shoulder width apart. Jump or step back into a plank and then step or jump back into your squat, stand up.

Tips: keep your abs tight throughout as a stabilizing force. Try to make the movement smooth and focus on fluidity rather than speed.

The further scaling for this is an elevated plank to squat. The elevation can be just inches off the ground, or a counter top. Set yourself up in a plank position with your hands shoulder width apart on the raised surface. Engage your core, and in a smooth motion walk or jump your feet forward and ease into a squat, either hands free or while maintaining your hold for balance. If you released, put your hands back, jump or step your feet back and you are now in your starting plank position.

If these are freaking you out, simply sub out a squat plus a raised push-up either from a surface or the wall. This is supposed to be challenging but it need not be impossible. These are difficult even for young athletes. But we can do hard things. We may cuss the whole time, but that is irrelevant.

Today’s workout:

WARM UP

1 lay down on back, roll right, stand up

1 lay down on back, roll left, stand up

(if you do not have this available to you, skip it)

wrist warm up with

10 second hold, arms straight in front, hand down per hand

10 second hold, arms straight in front, hand up per hand

CIRCUIT

Chipper – this means you just chip away at this, taking bite sized chunks, doing what you can and resting when you need to

1x

10-15 jumping jacks

8-10 DB hammer curls

6-8 dead bug 3-4 per side

4-6 DB curls

2-4 squat thrusts

add or subtract weight as needed

rest as needed

Part of the problem with getting older is that we realize we are no longer the young, lithe, able people we once were. It makes us fearful when that may not be called for. Bravery and/or courage means doing the thing. So does stupidity. That is why life is hard. Push yourself within your own limits. You are in charge of your own health and fitness. There is nothing to prove, except to yourself. Be as brave as you can, but also be as cautious as you need. This isn’t supposed to harm. You know your limits and you must follow them.

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.

Swing Time

Today is a working on balance day by working on hip mobility while doing leg swings. They are really just as they sound. Hold on to something for stability, a counter top, wall, etc. They improve hip mobility and flexibility by working your hamstrings and hip flexors.

Stand tall next to whatever you are using for support. You want to be about a foot away from whatever you are holding on to. Place one hand on your support with the grip needed for maintaining balance.

Stand on the leg next to the wall (counter, whatever you are using) and raise the other foot. Swing your leg freely forward and backward, keeping control of the movement and getting your full range of motion. Keep your torso upright and your core tight.

Turn to face the other direction, holding on with the opposite hand, and do the movement with the other leg.

This exercise may be beneficial for sciatica. Of course, if anything hurts – stop doing it. That’s pretty much a rule for most of life. If it hurts and it’s optional, opt out.

WARM UP

2-3x

8-10 leg swings/leg

6-10 jumping jacks

CIRCUIT

2-3x

4-5 push-ups

4-5 sit-up, anchored or unanchored

4-5 air squats

Some of the movements we have worked with are nice to do not just in the gym and not just for a workout, but to ease some of the discomfort of daily life. Because life can truly be a pain the ass sometimes, learning some movements to ease the muscle tightness exacerbating that pain can be helpful. This is one of those moves.

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.

Captain Crunch

Today we are working with crunches. These are a great way to strengthen your core which is pretty essential to all this staying balanced stuff. A strong core holds you steady. These are usually done from the floor, but if that is not available to you, they can also be done seated. As always, there are options.

I’m going to start with the ones done from the floor. Lie flat on your back on the floor, with your knees bent and your feet flat on the floor hip distance apart. Place your hands behind your head with your elbow wide. There is an option to cross them over your chest while avoiding your neck (no choking yourself).

Tighten your abdominal muscles, pull your belly button to your spine, and press your lower back into the floor. Take a breath. Then, while exhaling, slowly lift your head and shoulders off the floor and toward your knees. Look toward the ceiling with your neck in a neutral position. Hold for 1-2 seconds while squeezing your abs, and then slowly and with control, lower yourself back flat to the ground.

To do this from a chair, sit toward the edge of the chair with your feet flat on the ground hip width apart. Place your hands as above, either behind your head or across your chest. Engage you core, bring your belly button toward your spine, and then do a pelvic tilt which will bring you to a curved position. Hold for a 1-2 seconds and then straighten. You can make this a stronger movement by bringing your feet up off the floor, if you wish.

Today’s workout:
WARM UP
2-3x
5 each dislocates and pass throughs
10-12 march in place

CIRCUIT
3-4x
6-10 crunches
6-10 DB rows, alternating arms 3-5/arm with or without weight
add or subtract weight as needed
rest as needed

A strong core helps you move through your day with more ease. Actually, a strong body really is the key here. Working on waking up your muscles gives your entire body a wake up call. It revitalizes you and gives you more energy to get through all the fun things on your to do list.

Stay balanced.
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List of workouts.

Plunging Into Lunging

Today’s movement is a lunge. This is a foundational lower body exercise. It strengthens the quads (upper front of the leg), hamstrings (upper back of the leg), and glutes (your butt).

Start by standing tall and the step forward with one leg, while lowered the back knee towards the ground. Then push back up. The ideal is the knee touching the ground and your legs both being in a 90° angle. That’s the ideal but we are living in reality. So, the thing we are looking for is at least a dip with the back leg to a position where you can still get back up.

Lunges can be done while standing in one place, or by walking forward with each step. Moving forward gives momentum but is less stable and more difficult while staying in one place is more stable, but less intense and doesn’t demand as much strength or coordination. So it depends on what you are looking for.

Since these are difficult, there must be a way to scale, right? Of course there is. One way is to not go all the way down to the ground/floor. Another way is to use a PVC pipe (or some such device) as a cane which allows you to have your upper body help push or propel you upwards. You can also use a counter for this or perhaps a chair that is stable and won’t slip away from you.

Another possible scaling option is a static split squat. Your feet are planted in a lunge position with one foot forward and you simply move up and down which reduces coordination demands and muscle strength demands.

A reverse lunge is often more stable and less stress on your knee than forward lunges so that is another option for scaling. All these options include lowering yourself only as far as you wish.

If you are looking for beast mode, you can do them while walking and/or weighted either with DBs at your side or something held aloft overhead. I personally only do this under duress.

Today’s workout:
WARM UP
2-3x
5 air squat
10 jumping jacks

CIRCUIT
2-3x
6 lunges in place, 3 each leg as forward
8 Russian twists with or without weight, feet planted or raised
add or subtract weight as needed
rest as needed

Keeping your legs strong is one of the best ways to maintain a stable walking gait. Last time I mentioned how important the calf muscles were for this task. The upper leg and butt muscles are also key. Of course, having a strong core helps hold your upper body stable while you move your lower body to propel you through the world so you can do all your amazing things.

Stay balanced.
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List of workouts. I have made a page with all the dates and what the titles are with links to them if you wish to review either the text or link to the video to watch the “how-to” again.

I’ll Raise You

Today we are going to work with our calf muscles.

Calf raises can be done from the floor or from a slightly raised surface. Which ever way you choose to do these, make sure you are stable by having a wall or counter top to help with balance.

Standing calf raises are done by standing tall with feet hip distance apart and then coming up on your tiptoes and holding for 1-2 seconds while squeezing your calf and then lowering yourself back to your flat feet. This can also be done one leg at a time. This is a good place to hold a wall for balance. It is the same movement, but just one leg at a time.

It is also possible to do this from a slightly raised surface. Again, hold onto a wall or counter. Step onto a slight rise and then come up on the balls of your feet and squeeze for 1-2 seconds at the top and then lower past a flat foot, but actually have your heel lower than your toes.

To do these from a chair, sit in the chair with your legs at a 90° angle and rest something heavy, such as dumbbells or heavy books and with the weight resting on your thighs, lift onto the balls of your feet and come back to flat feet.

Except for the seated option, keep your knees straight.

One of the indicators of aging is weakened calf muscles. And the reason it is so important is that it is your calves that are providing the propulsion to move forward when you walk. They are also important for running if you are into that.

Another thing the calves do is to help pump your blood back up to your heart. The circulatory system isn’t quite balanced. Your heart is high up there in your chest, but your toes still need blood. The getting down there isn’t so hard what with gravity helping, but returning to the heart is a bit tricky. Healthy calf muscles help squeeze the veins which gives them a bit of a boost to return the blood all the way back up to your heart. This is also good for helping to prevent blood clots.

There are three muscles that converge to form the Achilles tendon and that’s how your leg is connected to your foot. Keeping this whole system intact is beneficial.

Today’s workout:
WARM UP
2-3x
accumulate 20 second per leg, standing on one leg at a time
8-10 jumping jacks

CIRCUIT
3-4x
10-12 standing calf raises with or without raised surface
8-10 plank knee twist, alternating legs 4-5 per leg
rest as needed

Maintaining or strengthening your calf muscles will allow you to walk with greater confidence. As we move through the world, standing tall, shoulder back, striding forth – it all just feels better than shuffling along. Working toward this goal is surprisingly easy, once you remember to even consider it. I had no idea calf muscles were do important until listening to an aging specialist put it in the top five muscles to care for. Who knew? Now we all do.

Stay balanced.
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Push Back

Today’s move is a push-up and I know that can be scary. But it doesn’t need to be. There are variations. There are scaling options. There is a way. There is always a way. And we will find it.

A push-up can start from the plank position or the floor. You can maintain a hovering position close to the floor or do a hand release where your body is fully on the floor. You can do a push-up from the wall, from a counter top or raised surface, you can do a wormy push-up or one from your knees. We aren’t Olympians. We are champions at life and that’s good enough.

The perfected push-up starts from a plank with your core and glutes tight. Feet are hip distance apart and you are on your toes. Lower your body by bending the elbows until you are close to the floor and then push yourself back up to the plank position.

And then there is what I’m looking for. I’m looking for something where you push yourself from the floor, to a plank position and back to the floor. This can be from your knees or your feet and if it is wormy without a strict parallel line, that’s enough. Try to keep your elbows close to your body.

To do this from a counter top, stand back from the counter with your hands planted on the top. Make sure your hands don’t slip but be careful if you have a sharper edge to the counter. Experiment and find a comfortable place for hands. Lower your body until your chest is close to or touches briefly the counter and push back up.

From the wall, you plant your hands on the wall, stand back to a comfortable position and lean into the wall and then push yourself back to a standing position with your arms.

If you experience pain in your wrists or shoulders, don’t do this. Do a modified version that doesn’t cause pain.

Today’s workout:
WARM UP
2-3x
10 knee taps alternating legs (5 per leg)
5 large arms circles with palms up, moving forward
5 large arms circles with palms up, moving backward

CIRCUIT
3-4x
3-5 push-ups
6-8 dual DB curls
add or subtract weight as needed
rest as needed

Whatever variation of a push-up you can manage is great. Don’t stress over this. Workouts are supposed to be challenging, but not daunting. Do what you can and know that with practice, it gets better. Perfect is the enemy of good. We are looking to be good enough.

Stay balanced.
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Ain’t That a Kick

Today’s move is a dumbbell kickback. As always, the move can be done with or without weights.

The movement begins with you standing with feet hip distance apart. You hinge forward at the hips with a slight bend in the knees while keeping a neutral spine. Keep your upper arms parallel to the floor and tucked close to your sides. Your arms are now in a 90° position,

While exhaling, extend your arms straight back. Focus on the contraction of your arm at the top of the movement. As you inhale, slowly return the DB to the starting position.

The common mistakes made in this movement is swinging the weights rather than moving them with intention, rounding your back, or letting your elbows drop.

This exercise is focusing on your triceps muscles which are located in the back of your upper arms. In order to activate this muscle, use the correct weights to avoid the swinging movement utilizing momentum rather than strength.

DB kickbacks can be done with one arm at a time, all reps on one side and then the other, or they can be done alternating arms, OR they can be done with both arms together.

As indicated in the directions above, if you are swinging the DBs rather than actually muscling them up, the purpose of the exercise is defeated. In that case, do it without weights.

Today’s workout:
WARM UP
2-3x
warrior II pose, hold for 15-30 seconds per side (link to picture)
3 cat/cow (from floor or chair)
2 up/down dog (from floor or chair)

CIRCUIT
3-4x
6-8 DB kickbacks per arm, alternating arms (12-16 reps)
5 DB shrugs with a 3 second hold at the top
add or subtract weight as needed
rest as needed

DB kickbacks are a bit deceptive. They look really easy, but take concentration to get the benefit from the movement. The tendency is to start simply swinging the DBs. In order to halt this, take a momentary pause at the neutral starting point of the movement. This keeps you from swinging around. Also, do your best to stand without moving your body. The only thing that should be moving is the arm.

Have fun with this as you learn to master it. As with everything in life, it gets easier with practice. Perfection isn’t necessary. Which is really good since it also isn’t possible. Do what you can and have fun while doing it – or at least after you have accomplished it.

Stay balanced.
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Swat!

Today’s exercise is endearingly called a dead bug. Apparently, you look like a dead bug on the floor – until you start to move. What’s going on here?

Start the exercise laying on your back. Don’t panic – there is a way to do this from a chair as well and I will discuss that later. Point your arms to the ceiling and have your knees bent to 90° which essentially puts you in tabletop position except you are on your back.

This is a core exercise, so the first thing to do here is engage the core while making sure your back stays flat on the floor. Slowly and with control, straighten and lower your right leg but not all the way to the floor while at the same time, lower your left arm over your head.

Come back to the starting position and switch sides.

Things to keep in mind: do not arch your back because a key component is the back pressed into the floor, keep the movement slow and controlled, and don’t forget to breathe. This is one of the exercises you might find yourself holding your breath. Also, keep your upper body, shoulders, and head relaxed on the floor.

To do this from a chair, sit forward on the seat with your feet flat on the floor so your knees are bent at 90°. Drop your arms by your sides. The movement is bringing your right arm either straight out in front of you or up towards the ceiling while at the same time lifting your left foot off the floor and extending your left leg straight out in front of you. Then slowly return to the original position and repeat on the other side.

Things to keep in mind: keep your core tightened and your back straight. Go slowly and with control. Again, remember to breathe.

Today’s workout:
WARM UP
2-3x
5 small arms circles forwards and backwards
5 large arms circles forwards and backwards
8 jumping jacks

CIRCUIT
3-4x
8-12 bird dogs (4-6 per side)
6-8 Russian twists (3-4 per side) with or without weight
rest as needed

We worked with bird dog a while ago. This is a similar exercise in that it takes some concentration and coordination to make it work. It is, however, working some different things. Bird dog works the glutes while this exercise is more strengthening of your core and stabilizing the lower back. Both are good for balance work and posture.

As we continue to add new movement to our repertoire, we will see that each one has some distinct characteristics but that many of them overlap in part. We are hoping to work on reminding ALL our muscles that we still have things to do, places to go, and people to see.

Stay balanced.
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Row, Row, Row Your Boat

Today we are working with dumbbell rows. The main benefits coming from this exercise are strengthening the mid-back and lat muscles, improved posture, and improved shoulder stability. So, they do quite a bit of good for us.

This can be done isometrically if you choose, but I would suggest using toilet paper rolls or small spice containers to have your hands in the proper posture.

Begin by standing with feet shoulder width apart. The DBs are held in a neutral grip or with the palms facing inward. Next, hinge at the hips, bending forward and pushing your butt back and with a slight bend in your knees. The torso should be nearly parallel to the ground and the spine is kept straight.

The move itself entails pulling the DBs up to your lower ribs or hips as you exhale. Keep the elbows close to your body and squeeze the shoulder blades at the top. Inhale as you slowly and with control, bring the DBs back to the starting position.

Things to avoid: rounding your back, using momentum, and pulling the weights towards the chest or shoulders instead of back toward the hips. The movement should be flowing, not jerking the weights and the elbows don’t flare out but stay close to the body. Your torso should remain unmoving throughout without bending or twisting. You do not need a death grip on your weights. Your hands should be thought of more as a hook.

Choose a weight that lets you feel your back muscles working, not just your biceps.

Here’s a list of all the muscles being used in this move: the upper back muscles including the lats, rhomboids, and traps. Also working are the posterior deltoids, biceps, and the muscles in the lower back utilized for stabilizing or balance.

Today’s workout:
WARM UP
2-3x
stand heel to toe for 20 seconds, put other foot in front for another 20 seconds
accumulate 20 seconds standing on one foot, then 20 seconds on the other foot
8 baby steps forward, 8 baby steps backward (no watching your feet)

CIRCUIT
2-3x
5-6 bent over dual DB rows
5-6 DB push press
add or subtract weight as needed
rest as needed

As always, the movements can be done without weights. Choose what makes for a good workout for you. You want some challenge, but we aren’t going for “the agony of defeat” here. We are seeking “the thrill of victory” by doing, successfully, the hard things.

Stay balanced.
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Shrug!

Today we are working with dumbbell shrugs. This is a movement that is exactly what it sounds like. Hold a DB and shrug. While holding the DBs in a neutral grip by your sides, shrug your shoulders, bringing them up closer to the ears. Hold for a second or two while squeezing the upper back (traps) and then release both the squeezing and the DBs to the starting position with control. This is working the upper back or trapezius muscles.

While this is fundamentally a back exercise, it does work to stabilize the entire shoulder girdle by raising the scapula – shoulder blades. If you are holding considerable weights, it also works for forearms.

While it sounds ludicrously simple, there are several things to think about and to actually try to work with while doing what sounds so easy. Don’t roll your shoulders or bend your elbow. Do not swing the dumbbells for momentum. Keep your spine straight neither arching or hunching. Look straight ahead and not down. Control the DB as you lower it back to resting position. This is a low movement exercise and you need not exaggerate the movement, it is just a couple inches and we aren’t trying to get our shoulders to touch our ears. Don’t hold the DBs too close but keep your arms straight for better wrist and trap alignment, not right against your thighs.

We are moving the DBs in a straight line up and down, at the top of the movement, squeeze your traps (upper back) and then slowly and with control, lower the DBs. This is a focus maneuver so keep your mind on your traps, don’t just focus on moving the weights.

As you can see, for a simple movement, there’s just a lot going on here. This is one of the times we are using our concentration as a tool for controlled movement. Muscle memory isn’t enough for this. It is control all the way.

Today’s workout:
WARM UP
2-3x
10-12 marching in place (5-6 per leg)
3-5 air squats to a target (dips are the scale for this)

CIRCUIT
3-4x
4-5 DB shrugs (it can be done without weights)
4-5 DB curls with both arms at the same time (also possible without weights)
add or subtract weight as needed
rest as needed

As always, this is meant to be challenging without being overwhelming. It may be a bit of a struggle or it may be “too easy”. If you are finding it too easy, perhaps increasing the weights involved may be necessary. But if the weight is too heavy, back off. Just because you pick a weight out, it doesn’t mean you are committed to it for life. Always add or subtract weights to make the workout work for you. That is the entire purpose of the workout.

I have my preferred set of DBs that I use most of the time. Most is the operative word there. Sometimes, that weight is just too much. Other times, it is too little. So I listen to my body and adjust accordingly.

Stay balanced.
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