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Tuesday, June 16, 2015

My Exercise Routine, Part 1

In a former life, my husband was a personal trainer.  "And a strength coach," he will usually add.  This is very beneficial for me as I am a rather lazy person and have zero interest in spending an hour shuffling around on an elliptical machine.  I have my own coach at hand to prescribe strength exercise routines adapted just for me.  They don't ever take long and I build my strength and energy, fast.  I am a militant stair-taker and living-room-dance-party-thrower and get my cardio thusly. 

This is the exercise routine I have been doing for the past several months.  Really, I should be changing it up more frequently, but I haven't been working out as frequently as I should, so these moves are still challenging for me.  I aim to work out 3 to 4 times a week, but it ends up being more like 1 to 2 times.  I have two separate routines that I alternate, one of these is shown below.   Also, I like these routines because they require a minimum of equipment.  Since we moved to France, my husband had to leave his beloved kettle bells behind, entrusted to a dear friend in the States.

Without further ado...


I start with 10 squats with rows.  I squat, back straight, weight on heels.  As I come up, I pull an exercise band toward my torso.  (The end of the band is tucked under a door.)  The important thing is to keep your back and shoulders straight, your elbows close to your sides, and to retract your scapula.  Be sure not to 'curl' the exercise band.  You want your forearms following the same line as the band.

It is also important to work-out in your slippers.

After 10 of these, I do...
 ...5 sit-ups on an exercise ball.  I don't sit directly on top of the ball; I'm scooched forward a bit, as you can see.  I bend back as far as I can and then come up, to form a "C" with my torso.  Doing normal, straight-backed sit-ups gives me back pain.  Traditional sit-ups engage and strengthen a muscle called the psoas major, which runs from your lower back to your upper thighs.  The more you work this, the tighter it gets, pulling your lower back into an uncomfortable position.  Therefore when I do sit-ups, I try to curl my torso, so I am really strengthening just my abs.

I repeat this whole routine 5 times. 

3 comments :

Halle said...

The student housing association in Oulu was called PSOAS (an acronym for something, Pohjois blah blah blah blah) which always made me chuckle.

Sarah Hall said...

I am really bad in exercises but for unexpected reason. I do like training but if this is like the whole thing for the instrumental free online resume writer purpose and I do hate separate exercises.

Mental health Centennial said...

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