This is Today’s 12 Minute Full Body Workout.
Ate breakfast a little later than usual because the kids were both feeling under the weather, which changed the morning schedule somewhat. Got the kids to school, cleaned up the kitchen, changed bed sheets and put in a load of laundry so that I could do my workout without falling behind on chores AND before I would need to eat again!
Warmed up with 10 x flights of stairs (up by two’s – down by single steps). Each flight up and down equals 1 x + light stretches.
18 Rounds of two intervals:
10 seconds Rest + 30 seconds Maximum Effort
Complete the six exercises in order then repeat the sequence two more times to equal three times through. (Hover over the exercise name to open a window to view the exercise description. I’m working on adding photos of the others.)
1.Dynamic Squat : 22 – 20 – 19
2.Reverse Push Up (w/ Dip Stand): 18 – 17 – 16
3. Ninja Jump + Jump Tuck: 7 – 7 – 7
4. Feet Elevated Push Ups: 16 – 16 – 16
5. Sandbag- Alternating Leg Tap down (start from top of step stool): 19 – 21 – 19
6. Straight Arm Hanging Leg Raises (toes touch top of door frame): 9 – 9 – 9
A) Incorrect Do NOT Do This (left)
B) Correct End Position (below)
It is important to keep the knees slightly bent and initiate the movement from the abdominals. Tip the upper part of the pelvis backward causing the pubis to curl up towards your face, which in turn will cause the legs to move up toward the top of the door frame. This requires a lot of strength and practice. Initially, start by just hanging with straight arms from the pull up bar. Gradually, over days or weeks try to tip the pelvis as described without even attempting to lift the legs. Trying to achieve too much too soon can result in using the Psoas muscle to lift the legs as is seen in the first diagram (above left: A) – this is incorrect – Do NOT do this.
As seen in B) the correct movement shows a rounded lower back. Think ‘angry cat’ back except you are also curling your tail bone under in the direction of the pubis. Tail bone chases pubis -not sure how else to describe it at the moment. 🙂
Cool down 4 x 100 skips w/ jump rope (legs parallel)
+45 Minutes Ashtanga Yoga Standing Series (including first 12 seated postures -a few vinyasa + 3 Backbends + close).
Transfered laundry and by 11 am, had my post workout meal (thankful for leftovers):
Fresh panfried Halibut with homemade caramelized onions on a bed of brown rice noodles. A side of roasted Sweet Potato & Butternut Squash w/ Lime Juice, Olive Oil, Cilantro, Ginger and Chili peppers. And Steamed curly Green Kale. Glass of Water. One Square of chocolate.
I haven’t stepped out of the kitchen since!
I’ve been preparing a different recipe for Lamb Stew, adapted from Beef a la Provencal from Lucy Waverman at the Globe and Mail…It is so amazing. I made it two weeks ago and it was delicious. Only draw back is that it takes so long to make. I will post the recipe another time.
However, during this food prep, I had my third meal – LUNCH at around 1pm…homemade turkey soup, except I had twice the amount shown in this picture below. I’ll share that recipe another time too, only, first I have to show you how to make your own Turkey Stock, which makes ALL the difference.