My 12 Minute ‘Kitchen Sink’ Workout

English: Kitchen sink drain Deutsch: Abfluss i...

Today’s 12 Minute ‘Kitchen Sink’ Workout

Today I practice Yoga, but before I start, I like to warm up. And because my workouts are so short I figure that they make for a great warm up! Because I’ve got a lot of things to get done around the house (which I tend to fall behind on regardless) I find that these SHORT workouts help to energize as opposed to deplete. As a result, I find that I have more energy and TIME to do the things that are important to me and my family.

My workouts aren’t an EVENT anymore, they are simply the required set of exercises to maintain my physical body so that I can BE and DO and LIVE.

I felt like doing a 12 Minute workout today but didn’t want to repeat exercises so I decided to follow the Keep It Hard for 12 Minutes template from BodyRock Tv. I wanted to use my sandbag and medicine ball to change things up a bit. Below is what I put together.

I warmed up with 10x flights of stairs. Up by two’s down by single steps. Up + down = 1 x. Followed by some light active stretching.

INSTRUCTIONS:

Set Timer for: 12 Rounds of 10 seconds Rest + 50 seconds Maximum Effort

Do as many reps in each 50 second interval as possible with precision. One exercise for each round, which means you don’t have to revisit that exercise – so go for maximum effort.

1. Chin Ups (Reverse Grip – palms face towards body)    My score: 12

2. Start w/Sandbag on floor between legs. Squat down to lift SB to Right Shoulder + Squat as SB lands on R Shoulder + Straighten up + Squat to Lower SB to floor between legs + Straighten up = 1 Rep – Repeat to Left Shoulder – Alternating shoulders. (Therefore, you do three squats per side to equal 1 Rep) My score: 14

3. Mountain Climbers, My score: 128

4. Straight Arm Hanging Leg Raises (rounding lower back to raise legs up – toes touch top of door frame),               My score: 12

5. Alternating Side Jump Lunges w/ 8lb. Medicine Ball tap down, My score: 37

6. Lying 6 inch Leg Raises, My score: 21    

7. Santana Push UpsMy score: 12

8. Bicycle Abs, My score: 64

9. Dips (using Dip Stand), My score: 10 + 5 assisted

10. Jump Lunges , My score: 35

11. Prisoner Get Up , My score: 9

12. Burpees (includes push up and squat jump),              My score: 12.5

Cool down with 4 x 100 skips w/ rope

+40 Minutes Ashtanga Yoga Standing Series (includes first 12 seated postures –a few vinyasa scattered in today– + 3 Backbends + closing sequence).

After my workout, Stella was up and walking around.

What you have to know, is Stella is an ageing Rhodesian Ridgeback. Come March, she’ll be 15 years old. (That’s ancient for a Ridgeback, who’s lifespan on average is ten years). Her walks, however, aren’t much of a walk anymore – they’re more of a sniff. See picture – notice the snow covered snout. She has become very arthritic and she moves very slowly and cautiously. Her walks take a long time and don’t really cover much ground. She sleeps more during the day than she used to. I send her out throughout the day, just in the backyard to sniff around and to exercise her legs. She’s got to keep moving, just like us. Once she stops practicing getting up and taking the stairs…exactly, she won’t be able to. Same as us.

Her eyesight is going as is her hearing…however, it is remarkable how she can still hear the sound of the treat bag open – selective hearing I think! And some days her walks are just a few meters long, after, which she turns to come home. Luckily, we’re next to the forest so that makes for a lot of interesting smells- if you’re a dog. But in no way are her walks exercise for me anymore. I’m glad that I don’t count on walking the dogs as my exercise. In my view, the dog walks are just a chore – part of our household obligations and Active Living. The dogs’ walk is their daily maintenance – physical, mental and emotional. It’s a big responsibility taking care of another being, which makes it even more important to master the skills of taking care of oneself first!

What did you do today for your body maintenance?

Let me know if you give this workout a try. Because each exercise is done only once, I think that just about anyone can try it – providing necessary modifications are made to suit your level, of course!

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7 comments

  1. Hi!

    I just visited your blog today after having seen your posts on BR often over the nearly 6 months I have been Bodyrocking. I’ve always liked your approach to this and always intended to find you and now, today I finally did. It’s a nicely done, common sense and balanced approach you seem to have. I really like the holistic ‘experiment of one’ way you look at things. At 49, I am starting to have to think about being kind to my body and strengthening/toning/stretching/feeding/hydrating in a very mindful manner or, like Stella, I will lose my abilities quickly!

    Earlier today, after I had first found you, I did your 4 minute morning and just now did this workout. Loved them both! This one was a lot of fun…my scores were as good as yours on some of the exercises and not quite there on others. Room for improvement!

    Now just also did the jump rope cool down and definitely need a shower….sweaty!

    Loved it! Thanks!

    Hotmadusa

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