Good Morning my friends! I hope everyone had a great week! To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is the Butt-Walking and Sandbag Workout.
Pics of the Week!
Before we get too far into the post, check out the best pictures of the past week in the Pics of the Week video. You can see this and all the Pics of the Week and all The Food videos on the YouTube page! Like, comment, subscribe, hit the little notification thingy and get a ping every time a new one is up. Or don’t it’s cool either way! 🙂
Over the past week some Kids from the crew and I disced at Red Oak, Alimagnet, and Crown College. I got some cool pics from them all!
I also made some great food. The best was probably the Beer Brat Crack Chicken that I made on a Friday night, after sipping a few IPAs and wanting something to grub on. Checking my freezer, I saw I didn’t have any bacon from the recipe. The closest thing was brats, so I thought “what the hey…”. And thus Beer Brat Crack Chicken was born. And then I made it into tacos. The recipe turned out pretty darn good!
Anyways, here’s the video:
In The Post…
Coming up in the post this week, I will be talking about my new walking technique to get my glutes firing again. In addition, I am going on week number three of the Sandbag Workout moves with my RDX Fitness bag. The routine this week will also include some yoga-stuff from YouTube’s best – Yoga With Adriene.
Butt-Walking
Last week I realized that my glutes have become fairly passive and my quads are super-dominant. This is most likely something I developed after years of doing Spin Bike and cycling workouts. Spin Bike and Mountain biking have been my go-to cardio for about seven years. The focus on biking has created a muscular imbalance and is probably leading to lower back, knee, and hip pain I have been dealing with.
I did some research on “dead-butt”, passive-glutes, type of things. In that research, found some other good workouts that I am going to phase into my stuff. I learned that a person can almost re-wire their brain to start using passive muscles again. It just takes some mindful effort to tell your body to move those muscles. Before you know it, they will start firing again.
To get my glutes moving I pretty much just put my hand on the muscle, yup grab a cheek and then thought about it flexing. Then I did that in a few different positions. Sitting down, squatting, standing up. It took a little in some of those positions to get the muscle to flex. Eventually, I brought that muscle memory back.
Then I started doing some “butt-walking” intervals on my daily walks.
Use Those Glutes
Using the glutes to walk is pretty easy. Just mindfully use your glutes to power the motion of walking. I just think about contracting my glutes on each step.
After having dominant quads for a long time my glutes get tired easily. To counteract that and get a good glute workout, I have been walking with my interval timer on walks. I set my timer for 24 reps of 20:10. Tabata-Butt-walking intervals! For 20 seconds I focus on glute contractions when walking, using the glutes to propel my walking motion, then walk normally for 10 seconds, then repeat.
I will be doing this walking routine at least three days every week on my daily walk for 7-k steps.
The Rest of the Workout
Dynamic Warm-up
A dynamic warm-up before activity is the best way to avoid injury. I do the warm-up routine from FightTips before everything!
Mon, Wed, Fri
Monday, Wednesday, and Friday I am doing some Yoga with YouTube’s best – Yoga With Adriene. I love these videos. Adriene has been a go-to since I started learning about Yoga and her videos are the best around! I came across a Power Yoga video that is great
Tues, Thurs, and Sat
Tuesday, Thursday, and Saturday is week three of The Sandbag Workout with my RDX Fitness Bag. In case you missed those moves, check back to The Sandbag Workout post:
Disc Golf and 7K steps
I also have the goal of disc golfing every day I can and getting 7,000 steps on four days or more. Disc golf is an easy way to get those steps goals!
Make It A Great Week
There you have it, friends! Thank you so much for reading! Thanks to the content providers for the awesome free videos. Remember to check out the youtube channel! Make it a great week!
Be happy and healthy my friends! Be the hero or heroine in your story!