September Challenge ~~ Aug 31th - Sept 6th
cpanus
Posts: 20,455 Member
I borrowed this from Sara Bliss
Anti-Office Bod -- targets the areas most affected by sitting.
She suggests 4 sets of 12 reps each...I say...how about 2 sets of 12 reps with 50 seconds rest between sets. If you are so inclined to do more that 2 sets...have at it!!
1. Glute Bridge
2. Push-Up
3. Plank (30 seconds)
4. Step-Back Lunge
5. Squat
6. Single-Leg Toe Touch
7. Side Lunge
Let me know what you think.
Have fun!
Chris
Anti-Office Bod -- targets the areas most affected by sitting.
She suggests 4 sets of 12 reps each...I say...how about 2 sets of 12 reps with 50 seconds rest between sets. If you are so inclined to do more that 2 sets...have at it!!
1. Glute Bridge
2. Push-Up
3. Plank (30 seconds)
4. Step-Back Lunge
5. Squat
6. Single-Leg Toe Touch
7. Side Lunge
Let me know what you think.
Have fun!
Chris
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Replies
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I need this!0
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Chris what's a good substitute for the lunges? My knees hate lunges.0
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Kathy -- How about wall sits? Hold them for 20 or 30 seconds?
Chris0 -
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I have hurt my hip/thigh or something in my right leg. I googled it and the nasty word 'arthritis' appears. I 'spect I'll have to go in for an MRI or something to see what's going on...but you all know how I am about doctors. My right side is the side the car hit me back when I was a kid...so...dun...dun...dun...
So...nothing today. I did go help DDD in her classroom this afternoon. I'll be going back tomorrow. Ah...1st grade, what a wonder!
I hope you all had a terrific day and that tomorrow is grand!
Chris0 -
Okay, 2 sets done - everything except the side lunges (like Kathy, knee difficulties).The TRX provided balance for the squats and lunges. The glute bridges were fun. The single-leg toe touch was hard! Even holding onto a wall for balance, it was hard. Touching the same side foot with the same side hand would be easy (I tried) but crossing over really used those muscles. Wow!
Thanks, Chris.
Paula0 -
Thanks Chris!0
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Hmm, Kathy wall sits might be hard on the knees also. They kill mine.
But if your doctor clears your knees do the lunges anyway. Less though. And not as far down. My daughter had to struggle to be able to do them for any length of time.
Shelley0 -
Kathy do whatever doesn't hurt. Both youtubes were "alternatives" to lunges and squats. Skip them if nothing else works.
Have a doc's appt tomorrow morning. Watch everything stop hurting in the night!
Walked w/DH and Bean this morning. Going to help DDD in her classroom.
Hope you all have a great Tuesday.
Chris0 -
Tennis practice tonight for 90 minutes. Also completed the challenge. I was able to do the wall sits without too much of a problem. Got in 9,142 steps for 3.75 miles.
Headed to the office tomorrow and Thursday. My busy times starts now through the end of the month.
Goodnight.
Kathy0 -
Chris I was finally able to see the alternatives you posted. Internet issues here this week. Takes forever to do anything! Of course I like the dead lifts. But I think the other one would be great for flexibility and looks "sexy". Well it made me feel pretty trying it anyway.
Kitty is still showing little improvements every day. So glad.
He still takes up lots of my time with his meds. But he is actually good at taking them. I am not allowing him to jump up on things when I am around. But mostly he has not wanted to.
The algae in the tank is really slowing its growth. And is a sickly color. :l. I do not spend hours pulling it anymore. I almost miss weeding the aquarium.
Chris my body does that also. Threaten to go to the doctor and a miracle occurs! I am thinking you are busier than ever since you retired. Lol
Kathy love your steps! Great job on the wall sits. They kill me!
Shelley0 -
Chris, Are we supposed to hope you don't feel better before the doctor appointment tomorrow? :huh:
My whole body still hurts from the build on Sunday topped by Monday's workout. Adding Tylenol to breakfast. It's kind-of the achy feels-good from a workout thing. But I kind-of wish it'd go away too. :sad:
Shelley, I wish your aquarium would behave itself. Hope all the fishies are doing okay. Glad Bandicoot is! :bigsmile:
Kathy, I thought of you while trying the "leg arches" lunge alternatives tonight. They didn't mess with my knee at all and could really be felt in the glutes.
And I figured out why the single-leg toe touches are so difficult: they're one-legged squats! No wonder they're hard!!!
:flowerforyou: Paula
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Kathy, I'm glad the wall sits worked for you. And your tennis practice is a terrific workout! Nice bunch of steps, too!
Shelley, I'm glad you got the youtubes and glad you like the exercises. Sorry about your algae problem. Hope you get it under control.
Paula, I just figured my body would act like my car when I had a problem and took it to a mechanic...the problem disappeared. And it pretty much did! Pretty much didn't hurt until he started moving my leg to and fro! Had x-rays done...should hear something in a day or so. Good job on your Monday workout!!
Our trainer took it easy on me as far as any squats and leg work went. We did a lot of upper body and core. My arms should be good and sore tomorrow evening! She, however, took no mercy on my DDD!!!
Walked a little bit w/DH after the gym. We only did a mile because we will be walking in the morning, and he was a little sore.
Helped DDD in her classroom again today. Will do it again tomorrow...keeps me out of the pantry!!
I managed 4.41 miles today for 9,631 steps.
I hope everyone has a delightful Thursday!
Chris0 -
Hope you feel better soon, Chris.
Walked today at work. Going to have a rest day from workout. Best wishes to all.
Paula0 -
Chris this is the same algae issue from last year. I am slowly getting it under control using good old vodka. The phosphates are almost at zero. So I am excited. I want the algae to be non existent when the sea horses arrive. Water quality must be top notch. Hope that leg mechanic gets good news from the xray. I am visualizing you doing the arches.
Sounds like your trainer is really awesome. Have a great day with DDD, and a slow walk with DH. He might be sprinting in no time. He still has the other side to do?
Paula them single leg toe touches were invented in a dungeon. Have a great no workout day.
Shelley0 -
Here is a picture of the algae from last year. See how long it is? Yuch. Now I have to work really hard to be able to grab any. It is fast becoming history.
Though now I have to feed my DH crab dried algae. Not like he ever ate much of the LHA (long hair algae) growing in the tank! 
Shelley0 -
Your DH is a crab?0
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Busy, busy busy...worked today but got off a little early to beat traffic. One more week of this then things should settle down a little. Went to tennis practice today - 90 minutes. Our first match of the fall season is next Sunday. I got in 8,949 steps for 3.68 miles.
Good night.
Kathy0 -
Your DH is a crab?
Really Paula he is! Muahaha. I think I could have wrote that better. The emerald crab that DH bought. He insisted that it would solve all the algae problems. Only thing it did was give me something else to target feed! He drives me nuts at times.
Kathy that sounds great. Busy is ok sometimes. And tennis is always ok for you. :g
So Bandicoot was walking away from me tonight. And I noticed he is almost walking normal. Even Rocky said he was sure he was not going to survive two weeks ago. Speaking of I need to go find him and give him some meds. :l
Shelley
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bwhahahaha! You're killin' me!Your DH is a crab?
Shelley I totally saw Rocky eating dried algae! Plus, DHs were put on this earth to drive us nuts most of the time. ...don't get me started... I'm so glad your kitty is doing better. I'll keep my fingers crossed.
Kathy, good steppin' there! nice work!
Walked with DH and Bean this morning then took DH to the dentist and back then helped DDD in her classroom then went shopping. Now, I'm just sitting here.
HIP NEWS!!! No arthritis!! Hip looks normal to two different docs. My doc thinks it might be sciatic nerve root irritation. Must do core strengthening and stretching different parts of my body! I'm happy. I still hurt, but it's not arthritis!!!
I managed 6.34 miles for 13,840 steps. It was a good day!
I hope you all have a fun Friday!
Chris
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Chris, Rumor has it there is a movement afoot to have you sainted (...she mentions casually while recovering from Chris-induced workout aches). My mind and my bum are in disagreement, however. Just sayin...So glad you don't have arthritis!
You go, Bandicoot! Yay!! :drinker:
And excuse my continuing obtusivityness* but am I correct in assuming it is Rocky who is driving you nuts, not the EC?
*(If obtusivityness is not a word, it should be...)
Kathy, you have officially turned into a tennis-monster! Congratulations! What a great motivation for working out. :bigsmile:
:flowerforyou: Paula0 -
Paula...nah, no halo for me...glad part of you likes the workout!! and...Thank you!!
Walked with DH and Bean this morning, took DH to Kaiser...Bean and I waited out front for him. Bean watched the door DH goes through the entire time! Then helped DDD in her classroom. We almost have it ready for the new year!! bwahahah...she's going into week 4 or something like that. Everything was very late getting to the teachers. They are all pulling their hair out!
I managed 6.04 miles for 13,194 steps. Eating was not great!!!
Going to watch SIL play rugby tomorrow...tough-@ss game!!
Hope you all have a good Saturday!
Chris0 -
I blew it today - would've been okay except for the 400 calories of chips. :noway: It's 10:30 and I'm going to take a nap now - good chance it will be an overnight nap... No workout today unless I wake up in the middle of the night feeling much more refreshed.
Wishing you all well.
Paula0 -
I have been nursing a strained lower back by riding my stationary bike and doing the back exercises my doc gave me. Hoping to do more in the next day or so as it's getting better. Will have to restart my running0
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Clara riding a stationary bike makes my back ache thinking about it. Hope you get better soon.
Chris you are a saint for putting up all these exercises for us. Paula and I voted and you won.
Glad you are free of arthritis. Seems like your DDD is ready for the new year. You were great helping her. Have a great day tomorrow. I am sure SIL would love to have you on his team. :g
Paula tomorrow will be better. I know I am eating less now by logging again. I might go over a bit, but I know it was more before. If you had not been logging it would have possibly been worse. Paula I must run, Rocky is eyeing my dried algae again! MEN.
Night all
Shelley0 -
Here's to tomorrow. :drinker:0
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Got in 7,319 steps for 3.09. My BFF and I did some shopping together yesterday, we're both working on home organization. Ordered some shelving from QVC and a cabinet from Lowes. My goal is to get the house together before the holiday season.
Have a great Sunday!
Kathy0 -
Shelley and Paula...Thank You!!! Just trying to keep it interesting! And you are both right...TODAY IS BRAND NEW AND WE ARE ON TRACK!!!
Kathy...home organization was what we were going to do as soon as we retired...yeah...nopey, nope! We talk about how we are going to get to it all the time. I hope you and your BFF have great fun!
I walked w/DH yesterday morning then we picked up DDD and headed to Pleasanton. The Scottish Fest was pretty fun. The rugby games were brutal. Bought a terrible order for fish and chips after standing in line for forever in the hot sun. Then had some Scottish shortbread. The shortbread made me happy.
I ended up with 7.29 miles for 15,928 steps.
Walking w/DDD this morning then w/DH and Bean...then I'll think about getting on the bike. Must make up for the last few days...not terrible but not great.
Have fun today!
Chris0
https://www.youtube.com/watch?v=wCeoDLccJck
https://www.youtube.com/watch?v=jCmc2gMDcfs
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