Fitolution – Day #14

It’s the 14th day of The Fitolution and pre-superbowl.  So how’s about a little fun.
 

EXERCISE:  

Saturdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

 
BONUS EXERCISE(S):

You know that whenever I’m involved, there’ll always be Burpees.  

Because I love them and you secretly love them . . . Burpees!  
There is no substitute.  

Plus a bonus . . . squats.  Could it get any better than that?

Burpees + Squats = mini workout

  • 1 Burpee   + 9 Squats
  • 2 Burpees + 8 Squats
  • 3 Burpees + 7 Squats
  • 4 Burpees + 6 Squats
  • 5 Burpees + 5 Squats
  • 6 Burpees + 4 Squats
  • 7 Burpees + 3 Squats
  • 8 Burpees + 2 Squats
  • 9 Burpees + 1 Squat


Modification(s):
Wide-to-Narrow Touch Squat

Start with feet close together and squat by moving hips back and down. Touch either the ground or the outside of your lower leg. As you quickly rise from the squat, slide your feet out wide and squat again, this time touching either the ground or the inside of your lower leg. Keep alternating as you complete the exercise. If you touch your leg, try to touch the same spot each time to verify full range of motion throughout the set. The emphasis here is not on jumping, but rather on a quick slide of the feet out and in. Landing and dropping into the next squat makes this exercise low-impact, while poor technique would make it a high-impact exercise.
-OR-
Take out the Jump.
-OR-
Elevated Burpee.
-OR-
Walk the Burpee in and out. Just mimic the movement of a Burpee.


Challenge:

Hold the BOSU overhead while jumping and squatting.  Ha!  You didn’t see that coming did you?


 
NUTRITION: 

Super Bowl Sunday . . . bringing it back . . . Food swap.  This was a difficult one for me to swallow.  [no pun intended] Instead of potato chips, reach for baked kale.

I wouldn’t try it at a Superbowl party but I like to experiment to see what healthy foods I like.  And different ways to cook and/or eat them.

Instead of those boring potato chips. 
Admit it, they are boring until you
add a dip or 2 or 3.  Chop a head
of kale, toss it with olive oil and
seasoning (try salt or sea salt and
paprika or chili powder, if you like
hot and/or spicy).  
Bake for 10 to 15 minutes at 375°F. 

The result will be as crunchy as a chip, but loaded with fiber and disease-fighting nutrients—like iron and magnesium.  Depends on what you personally are trying to accomplish. TIPS:

What piece of exercise equipment will give you an easier time performing daily activities?  KBs of course.

“Working out with a kettlebell is the definition of what fitness pros call a “functional” workout. That means it works your muscles in the same way as when you do everyday activities”.  ex: “picking up a toddler, carrying your laptop bag, hoisting a gallon of milk or lugging a heavy grocery bag, or suitcase(s) when traveling”.

You don’t need to start heavy.  Remember small steps lead to progress.  That’s why Rogue KBs start at 9lbs and go up to 203 lbs, maybe more.  I’m not sure. The heaviest I’ve ever worked with is a KB loving called “The Beast”.  She weighed 106lbs and was the heaviest KB at the gym.  Everyone loved to hate her until they had success because with success came an awesome feeling of accomplishment.  A rush from usually not one Deadlift rep but 3-5 reps easily, comfortably and safely.  Makes me wonder what I’d have done with the next weight of 124lbs, or 150, 176, 203 “The Beauty”. I wouldn’t attempt those weights now but I would have when I was in peak form in my 40s and early 50s.



Challenge Rest Day is tomorrow.  In the meantime, questions, I’m only one click away.                   

 

References:
ACE Certified
BTN Academy