My Sunday Workout, Posted Mostly To Consistently Post Something

At a certain point in the day on Sundays, especially, I realize if I haven’t gotten a morning run in there is a chance I won’t do anything. So today I groaned heavily, wrote a workout plan and did the following (in sets, not all at once):

  • 100 burpees
  • 50 push-ups
  • 50 squats
  • 50 leg raises
  • 50 curls (with 25-lb dumbbells)

I did the simple, non-push-up burpee, which still incorporates what amounts to a jumping squat, so that was a shitload of squats.

Which is an unpleasant set of words to pack in one phrase, I guess.

Verdict: good calisthenic workout, would use in a hotel room (sans curls) or in jail, I guess.*

Still have all sorts of anger issues and a need to prove myself, but at least I’m too tired to worry about those right now.

*Prison workouts is a whole Thing among home workout/raw/primitive fitness type folks–which honestly makes a lot of sense. Guys come out of lockup racked all to hell and not all facilities have weights anymore. You can, it turns out, get a whole hell of a lot done fitness-wise in a very small space. When you live in one of the most wintry cities in the US like I do, getting out and running every day just isn’t always the best option.

#burpees, #curls, #home-fitness, #honesty-in-the-post-title, #prison-workouts, #push-ups, #squats

Maybe Almost Daily Workout Post

I’ll try to keep this brief because sometimes these fitness posts are really just for me.

I took a day off from exercise yesterday because I’m just kind of used to not working out, running etc. on Wednesday. It just makes sense. Today I decided to see what I could fit in a half hour. Here’s what I did. I used a 70 lb. kettlebell, 25 lb. weighted vest (for the push-ups only) and two 25 lb dumbbells.

  • 5 sets x 10 reps of KB Swings
  • 5 x 10 push-ups
  • 5 x 10 burpees
  • 5 x 10 Arnold dumbbell presses

I did the above circuit style (1 set of swings then 1 set of push-ups and so on; repeat) and damned if it didn’t take exactly 30 minutes.

No idea how many calories it burned or anything.

Just telling you. Don’t try this at home.

#burpees, #daily-workouts, #push-ups, #workouts

Daily Workout Post (that’s still not daily)

Since the first one went on a bit, let’s make today’s dumb workout post brief. I don’t pretend there’s any coherence to this one other than I’ve been in a day on/day off pattern and even though that’s 4 days a week, it feels like slacking, so I needed a whole body workout.

Part the First, in which our hero* addresses cardio, chest and arms:

  • Burpees x 5
  • Push-ups x 15
  • Burpees x 5
  • Arnolds” with 2 25-lb dumbbells, x 10. (Link goes to a video demonstration of “Arnolds,” which are, believe it or not, not named after that football-headed cartoon character, but the former governor of California, Arnold Schwarzenegger.)

I did four of each set in a circuit, for a total 40 burpees, 60 push-ups and 40 Arnolds. Or Ah-nulds, if you prefer the old hacky nod to the gov’s Austrian brogue.

Part the Second, in which our hero** addresses the need for an all-over body burn:

I did the workout above, as demonstrated by one of my favorite online fitness folks, Daniel, who runs the awesome FitnessBlender.com with his lovely wife, Kelli. In the interest of full disclosure, I used a single 53-lb kettlebell (I’ve switched between the 53 and a 70 before) and added a minute’s pause at the middle of the tape, figuring I began the thing already pretty sweaty and tired. I love this FitnessBlender workout in particular because it’s a time-saver and it hits all the good stuff.

Parts 1 and 2 together timed out to 30 minutes.

Plug I give every time I mention them–I can’t recommend Fitness Blender strongly enough if you, like me, have personal and budgetary constraints that make you wary of the gym. I prefer to run 2-5 times a week if I can but winter in New England can make that a tough sell–a resource like the one provided by these guys is invaluable in that situation, as well.

The usual disclaimer: I’m essentially using blog posts like this as notes for an ongoing project. This isn’t meant to be instructional and before you try any of it, you should eat a candy bar and think about your life and know that I’m just some Internet idiot, and I like to eat donut holes and drink scotch in addition to working out. I won’t claim to tell you what to do fitness-wise but I can totally instruct you on those things. (Hey, this whole blog warns you about the “unreliable narrator” part of this deal, sparky.)

For real education on these kinds of things, you should park yourself at FitnessBlender.com for a day and absorb their videos and plans like they’re your Jedis of gym stuff.

[Fitness Blender]

*Village idiot

**Middle-aged dipstick desperately fleeing the Reaper’s scythe

#arnold-dumbbell-presses, #burpees, #daily-workouts, #dumbbells, #fitnessblender, #fitnessblender-com, #fleeing-the-reaper, #kettlebells, #push-ups, #village-idiot, #workouts