Today's Workout, Saturday, July 6, 2024

 I've been inspired lately by women over 50 who rocking fitness to the next level with weightlifting and rigorous physical activity. I want all people to take no holds barred, proactive, ownership of their physical and mental health, so I've decided to start posting my workouts. I figure, I'm doing workouts that are aggressive and maybe one of these days I'll be the person who inspires another to venture outside their comfort zone and start walking the road to a health and well-being.

Saturday, July 6, 2024

PART ONE, Tabata - 10 Tabatas, 6 rounds each, 30 second work, 12 second rest.

Jumprope with 1 pound rope.

Sledgehammer on tire, 8 pound sledgehammer.

Ballet- 

Plie' in second position

Tendu' to ball-toe

Plie' in first position

Tendu'

Straight leg releve'

Plie' releve'

Port de Bras and tendu drill, front

Port de Bras and tendu drill, back

PART TWO, Tabata - 1 Tabata, 20 rounds, 2 minute work, 10 second rest. This is the weightlifting portion. The 2 minute "work" accounts for work, rest and changing out weights.

Cleans, 45 pound bar. I had not done Cleans in a couple months, so I went very conservative with weight. Truth be told, I don't love Cleans, but they are good for developing power, so back to them I go.

1 - Bar +10 pounds, 8 reps

2 - Bar +10 pounds, 10 reps

3 - Bar +15 pounds, 10 reps

4 - Bar +15 pounds, 10 reps

5 - Bar +20 pounds, 10 reps

"Running Arms." I hold a 10 pound dumbbell in each hand and move my arms in a front to back motion, The way you would move your arms during a sprint. The purpose of this exercise is to develop strength in motion, which benefits Arnis de Mano practice (Filipino Martial Arts).

5 sets, 1 minute and 15 second work, 45 second rest.

Incline Pec Fly, dumbbell.

1 - 10 pounds, 10 reps

2 - 15 pounds, 10 reps

3 - 15 pounds, 10 reps

4 - 20 pounds, 8 reps

5 - 20 pounds, 8 reps

Shoulder Fly, Standing, dumbbell, otherwise known as a total ego crushing exercise. Building shoulder strength is not an easy task.

1 - 10 pounds, 8 reps

2 - 10 pounds, 8 reps

3 - 15 pounds, 8 reps

4 - 15 pounds, 8 reps

5 - 10 pounds, 10 reps

This was a solid workout! And the day was hot.

Comments

Post a Comment

Popular posts from this blog

Ramblings

Well my left calf is still laid up but definitely on the mend.  No BJJ tonight.  On the upside, I did my push-ups this morning and they are finally getting easier!  I am up to 3 sets of 20 and my final reps no longer feel like utter misery, the way my last few reps felt two weeks ago, when I was only performing 10 and 12 at a time. I can feel the strength building in my arms so when I push the last ones, there is actual, honest-to-goodness, muscle fibers firing off and doing the work.  Does this make any sense?  I am still working hard, but the work is more enjoyable because I have more efficient tools to complete the task.  Adrenalin is lovely tool, but when you are building strength in weak areas, true ability to complete an action is refreshing after two weeks of relying on guts and stubbornness. Bonus, years ago I used to work out to Tamilee Webb's Buns of Steel.  There, I said it, so what.  (what?  stop laughing).  This morning...
Read more

SWAT tryouts

Eloquence escapes me right now. Bluntness plays my gray matter like children's toy. 440m run: 79 seconds...:) Push-ups: 48...:) Sit-ups: 48...:) Pull-ups: 6..:) Obstacle Course: 4:07...:(. Needed to be under 4:00.  Almost got there but I got hung up with the final two obstacles for toooo long. I am disappointed.  and yet my undying optimism steps in like Auntie Mame.  When I started down this path in February I could hardly knock out 15 push-ups, pull-ups were a pipe dream, and my sit-ups were so so.  My 440 time?  Laughable like frozen molasses. Now.  now I have fast twitch muscle.  I can sprint.  I can work to the point of exhaustion, to the point of exhaustion, and then harness the power of adrenalin, and wield it like a sword.  I learned today however, that adrenalin can wield right back at you, and rip it's power away.  I went at this last 6-foot wall today like a blood-thirsty piranha sent from hell and my usually ...
Read more

For Ladies in the Half Century

 Gentlemen- this post will be lady centric, as I'll be discussing menopause. Ladies. Just. Say. No. Say no to feeling tired.  Say no to crappy sleep. Say no to mood swings.  Say no to "unexplained" and/or unwanted weight gain. Or, not. If you are entering your second half century and are experiencing all this, and "have accepted" it as part of the journey, then more power to you. This post may not apply to you.  But if you are like me, and upon turning 51, your body went askew, for about 2 years, consider these things...when you were a teenager, there was most likely an adult in the room to explain the process. Maybe it was your mother, a health class teacher, a school nurse, a trusted adult. Chances are you were given equipment, clothing, and products to navigate the onset of a period and herky-jerky growth spurts.  Adulthood life changes? The medical advice seems to stop at "well that's the way it is..." The changes in hormones are every bit as d...
Read more