When I first mentioned to friends and family what I wanted to accomplish with this site, I got a mix of reviews. I said that my goal was to help people to better understand how to exercise properly. Some told me that it wouldn’t work because “people” don’t want to know how to do things – they don’t want to spend time learning how, they just want the quick fix…show them what to do but forget about teaching them anything.
I didn’t want to believe this. And I don’t. I do realize that for many this may be true, but now, since having started this site I know that there are many who do want to know how and are willing to spend the time on learning. Even if this were to reach only one person, I will keep sharing.
Today I did Zuzka Light’s ZWOD II workout but made a modification to suit me. I find that a lot of the workouts I follow incorporate too many plank type exercises for me. You will understand what I’m talking about if you’ve read my post on how doing too many push ups can have a negative effect, click here.
In any case, the main thing is to find a way to get motivated to move and stretch our body daily, but equally important not to throw caution to the wind and do things mindlessly, just because someone says so.
Just because you CAN do something, doesn’t mean you should.
We need to practice mindfulness and choose wisely.
Yes, I can do a lot of push ups, but that doesn’t mean I should do an excessive amount in one workout. I show my modification in grey (what I did in place of the 10 twisted push ups).
I had been doing house cleaning prior to my workout, while digesting my lunch – got to make the most of my time! So my official warm up was only 5x flights of stairs by two’s going up + single steps going down + light active stretching.
ZWOD II – My modification in grey.
Complete three rounds for time. I finished in 15:54.
1. 5 Man Makers (I used pair of 10 lb. dumbells)
2. 20 Low Burpee Hops
3. 10 Twisted Push Ups
3. 5x [10 Reps Kick Ups + 1 Pull Up] (forward grip)
4. 25 Competition Sit-Ups
click here to see the video and how to do the exercises.
Exercises #1, 2 & 3 all involve a plank position. Recruiting the same muscle groups. For me this would have been excessive to have repeated three rounds.
Exercise #4 is a great choice because by dropping the knees out to the side with soles of the feet together (butterfly), the effect helps to cancel out the Psoas muscle. When we do a classic full sit-up, once we pass the crunch phase (the first quarter of the movement) the Psoas then engages and does the work to haul the torso up to sitting; this is not ideal since most people have chronically tight Psoas. In order to do this Competition Sit-Up exercise properly and effectively, it is important that the spine (especially at the lumbar region) be flexible enough to round into the ground as the body curls up to sitting. If the lower back (lumbar region) flattens out then I would advise the individual to stick with 1/4 crunches and work on increasing the flexibility of the lower back and psoas.
4 x 100 skips w/ rope to cool down.
40 Minutes Ashtanga Yoga Standing Series (including first 12 seated postures – no vinyasa – +3 Back bends + closing sequence)
People who cannot find time for recreation are obliged sooner or later to find time for illness.
- My 12 Minute ‘Kitchen Sink’ Workout (youasamachine.com)