Monday, March 15

Snappy title to today's posting, eh? That's what happens when you sit down to write and random thoughts just start flowing. This is definitely one of the impromptu postings that is a result of trying to figure out my exercise game plan for this week.

I’ve been sticking to my machine-based workouts as instructed by Martial Art Hall of Fame inductee Scott Sonnon.

I have to admit that as much as I went in to this process kick and screaming (really, a machine-based workout?), I’m seeing results and not having the physical issues I was dealing with as I continue to rehab from my vestibular disorder.

I’ve also gotten great guidance from one of Scott’s faculty members, Coach Ryan Murdock. Coach Murdock along with Coach Adam Steer have been putting out some great bodyweight exercise tips that I plan on using this week, as I'm away from home with no access to a gym.

I may or may not be able to do these depending on how they impact my vestibular symptoms, but I’m definitely going to be playing around with a few of the Bodyweight Coach tips that Coach Steer recently shared with Craig Ballantyne, founder of Turbulence Training:

1. For maximum metabolic effect, do this "Top Down" bodyweight circuit:

- 30 seconds Push Ups
- 30 seconds V-ups
- 30 seconds Jump Squats without rest.

Do 3-5 of these circuits with 30 seconds rest between each circuit.

2. Use bodyweight "drop sets" for a brutal workout. Try this:

Do 30-60 seconds of a wall sit, then go straight into 10-12 reps of alternating rear lunges. The wall sit toast your quads, but the lunges add some help from the glutes and hams so you can keep going a bit longer.

3. Super heroes don't ignore their lats--the big muscles in your back--and neither should you. No equipment, no problem. Incorporate The Superman in to your workout:

Start in either a standard push up position or from the knees. Then walk your hands out overhead as far as you can go and hold. The lats have to do some serious work to maintain that position.

4. Have some fun with your bodyweight training.

Start by picking your 5 favorite bodyweight exercises.

You'll do one rep of each--that's one round of your "Flow"--and then return to the start without rest. But don't just throw the exercises together.

Spend some time playing with the transitions and reordering the exercises until you've got the smoothest "Flow" you can create.

Great summary by Craig of Coach Steer's tips.

So, I'll let you know what I decide on and keep you posted on how it goes. I'll definitely be incorporating 2 days of active recovery in to my workout (I brought my Flow DVDs with me) and will likely play around with a few of Coach Steer's bodyweight movements.

Train hard; stay strong.

Peace.

Susan


Note: Because I feel strongly about the value of these products, CFB is an affiliate for Turbulence Training and BodyWeight Coach. This means that should you choose to purchase these products via a link on CFB, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into CFB.