Good Morning my Friends! I hope everyone is healthy and safe out there. To kick off the new week on the positive, this is the Workout of the Week from GoodAttitudeFood.com. This is “The Apartment Friendly Workout – 2.(COVID)19”.
Wow! What a change one week can make. Last week, I had PTO Friday and Monday. Thursday in the office, there wasn’t really talk about Minneapolis area businesses being shut down.
Since returning from PTO Tuesday last week, I am working from home indefinitely. Most non-essential business in the area is closed.
After a week of not being in the office, things are getting out of sync a bit for me.
In this post…
The post this week will be about things we can do to keep in sync with the world during this time. With my gym also closed indefinitely, it’s back to home workouts and the post will include a workout schedule for this week. I will also be doing some YouTube videos – Yoga and Thai Chi workouts on alternating days.
The Apartment Friendly Workout
My Plants Died… 🙁
The original Apartment Friendly Workout post included my attempt to grow a vegetable garden on my apartment balcony. Those plants lasted a while but ultimately died after producing very little veggies. I think I got two tomatoes, a few jalepenos, and two bell peppers, maybe a few sprigs of thyme and rosemary. Everything else died… I am a plant killer! Or my balcony probably just doesn’t get enough sun to really sustain veggies. I dunno. I killed my non-veg plants too, so maybe I did something wrong. Maybe it’s my tap water… Gonna blame it on the lack of sun and use of tap water I think.
Either way – FAIL! lol.
The Workout Portion
The workout portion of that post was ok though. And since I am stuck in my apartment I am going to re-hash some of the moves into this weeks workout.
Stay On Track
In this wierd time, it’s tough to stay on track. Working out can really be a challenge. Even though it is a challenge it is more important than ever.
Many experts advise that one of the best ways to stay healthy is to exercise regularly because it can help keep a strong body, which can boost your mood and your immune system.
Working Day and Workout Schedules
I realized this week it was easy to lose focus while working at home. I created a loose day schedule to help keep me on track.
In addition to a daily time schedule, I am getting back to a weekly workout schedule this week. My knee is almost back to 100% after threes off the bike and lighter workouts. I am going to test the knee on my bike this week. If it’s good. I will be getting back to GCN or CTXC bike videos. I have not been on a bike or made a workout schedule for three weeks. Totally excited to get back into it!
It is important to keep things as normal as we can, keep a schedule, and try to keep on task in this strange time!
Keep cool, keep doing what you do. Try to set and keep some sort of schedule to keep things normal!
Add Knowledge. Work on a Skill.
In times like this, add knowledge. I have scheduled in 1 hour a day to read a book that I have been sitting on for a while. I am reading The Personal MBA by Josh Kaufman
And I am trying to get better at Guitar by learning the CAGED system. I have been “playing” guitar for years. However, have no musical theory training. The CAGED system seems like it could be a way to cover that gap of knowledge and become a real player! I have my “Bedroom Studio” set up, complete with The LuLu Guitar – Epiphone Les Paul Studio – with Pro Set up!, The Garfield Guitar – Ibanez Acoustic AEG20II-VV, Sol Republic headphones, Delta Labs multi-effect pedal, a looper pedal – (that I am terrible with right now!), and my Fender Amp.
There are tons of videos out there on this but I have been working on a series by a YouTuber named Scott Paul Johnson. Check out his page in that link. This video is the current one I am working on, and it’s great. I have penciled in 1 hour per day to work on CAGED system videos and practice techniques from the videos.
There will not be a recipe today. Look for a special mid-week recipe post!
Check out the Bonus, Mid-Week The Food, from this past Friday – Semi-Homemade C-B-Pb-P Smash Muffins
Step Goals Continue
I am still trying to get in 7,000 steps at least four days a week. 7k-steps-a-day!!
I am still counting up to 1,000 miles walked! I have two weeks of miles to update since the last post. When last counted the miles walked was at 684.46 miles.
The next week I skipped writing a post, but I added 32.55 miles from 3/9-3/15. This brought last week’s mile total to 717.01 miles. WOOOOO — over 700 miles walked!
From 3/16-3/22 I walked 21.77 miles. The new miles walked total is 738.78 miles!
The Miles Biked Count is Suspended
I cannot count the miles I have biked anymore. My spin bike doesn’t have an odometer. I don’t have one for my mountain bike either. I left off at 359.49 miles. I also left off with my last bike ride really aggrating my left knee. The miles biked are suspended until I either get an odometer or can get back to the gym and use a bike that has one.
Re-Hash of First Apt. Friendly Workout
In the spirit of the first Apartment Friendly Workout, I am doing some moves that anyone can do with minimal equipment inside of an apartment!
I have my interval timer and am doing three rounds of Tabata. Interval timer – 8 x 20X10 – take up to a one-minute break between rounds.
Mon, Wed, and Friday.
Round 1 – Abs/Core Tabata Interval
- 20-second flat plank
- 20-second Right side plank, with leg lift if you can.
- I start in a side plank, extend non-supporting arm as far as possible, and then lift my non-supporting leg as far as possible. You make like an X-shape but on your side.
- 20-second Left side plank, with leg lift if you can. Same as above. X-shape
- 20-second slow push-up – like a Chaturanga kinda thing for those Yoga peeps out there. Lower down slowly, 5 seconds, hold in hover for 10 seconds, push slowly up for 5 seconds.
- Sit up twist w/opposite toe tap for 20 seconds
- Regular sit-ups for 20 seconds
- Crunches for 20 seconds
- Leg lefts for 20 seconds
Rounds 2 and 3
Shadowboxing intervals – freestyle! Basement Kung Fu style moves. With Weighted gloves. I am using my Title Brand 1.5lb gloves!
Interval timers stay at 8 x 20X10. Take up to one-minute of a break between rounds.
Repeat for two total Tabatas.
Tues and Thurs
Same idea with interval timers set to Tabata rounds. Interval timer set 8 x 20X10.
RBFTBs with my resistance band set! Resistance Band FIIT Tabata Burners! WOOOO! Let’s go!! Here are the moves – with the resistance band anchored.
- Wood Choppers – Left
- Wood Choppers – Right
- Wood Choppers are great for Disc Golfers!
- bicep curls
- tricep extensions
- standing bench
- standing row
- 1 – 2 – punch combos
** One round = 8 x 20X10. Then take a one minute break. Then repeat.
Round 3 and 4 – Parking lot lines w/gloves
For Rounds 3 and 4, we need to be outside in a parking lot. For this I am using my 1.5lb Title brand gloves and doing shadow boxing moves up and down parking lot lines. Do a boxer shuffle to one side and punch combos up one line, then step forward to the next line and shuffle-punch combo/shuffle the other way. I do this up and down three lines, then walk back to the start point for during the 10-second rest part.
8 x 20X10 – Two rounds. One minute break or less between rounds.
Here is an amazing illustration I made of this workout with a stick figure drawing!
Get in a Yoga or Thai Chi Video
I will also be working a Yoga with Adriene video this week. I have been doing the 2020 30 Days of Yoga Series and will continue this week with Day 10. Check out this awesome video and all the other awesomeness on the Yoga With Adriene YouTube Channel!
In the past, I have done some Jake Mace and Master Wong Thai Chi Videos. I found another potential source on YouTube. I guess these are from Jet Li’s Thai Chi Academy – which I have not really researched besides watching this video that goes through a lot of good being stuff. Great for anyone just wanted to get started trying Thai Chi. This video is more of a concept to add than a total routine, but gives a great idea of how to move when doing Thai Chi. Later this week I might get into some deeper lessons.
There you have it my friends! Thank you SO MUCH for reading. Thank you to the awesome content providers. Check them out.
Trying to keep a schedule in this time of uncertainty will help keep us sane, productive, and ready to get back to regular life when we all get through this time. Keeping an exercise schedule is important for me to stay on track with workouts. If you’re struggling with either, try making yourself a schedule or two, then sticking to it.
Earlier this week I was bored and drew a “super-hero-guy” I called “Zendu”.
Zendu’s superpower is he is basically un-shakeable. Zendu might get a little upset or stressed sometimes, after all, he is a crime fighter, but then he reminds himself to take a deep breath. When he does that, he realizes things might not be all that bad. This gives him the ability to make Mindful decisions. Zendu’s breathing allows him to take a second and process information instead of just reacting in a fear response. Be like Zendu, take a minute to think before you react. Do what you can to stay active, keep a schedule, and keep your wits. Be safe, happy, and stay healthy. Be the hero or heroine in your story!
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