The One More Trip Around The Sun Workout

Good Morning my friends! I hope everyone had a great week last week! To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The One More Trip Around The Sun Workout.

The post this week is going to very LIGHT on content. If you guessed into the title, I am celebrating another trip around the sun this weekend. It is my birthday weekend! Like Jimmy B, I got a license to chill a little, haha!

I had good fun over the weekend: disc golfed The Valley and went ice fishing on Saturday. Then Sunday I ate some Smoked Trout Benedict at Crave, went to a food hall and ate some Soul Bowl (amazing) with good friends!

Monday (today) is Presidents Day, and I have the day off from work. The weather today is supposed to be 35 degrees with a 60 percent chance of snow. Sounds like an awesome day to go throw some disc! I cannot think of a better place to go than my favorite MN park, Kaposia! They have a cool little shop at the office where you stop in to pay for your round. Yep, Kaposia is a pay-to-play, but the park is so awesome, it’s worth it!

I will be taking the day today to disc golf at Kaposia. Probably start around noon.

And my other goal is to cook these two Cornish Hens I bought.

I will be tossing those beauties into my Instant Pot. Recipe is going to be “on the fly”… see what I did there? Hens… on the fly … c’mon now! 🙂

The Workout is a repeat of the workout I have been doing at PF. Plus, of course, step goals and some other stuff.

The Food

Instant Pot Cornish Hen.

I will be cooking this after my trip to Kaposia today. There may be an update with a video and some recipe stuff later…

The Workout

Always warm-up before starting to exercise with a dynamic warmup. I do the one from FightTips.com. Check out past posts for that video

Step Goals and Count

Goal = AT LEAST 7,000 steps four days this week.

Counting up to 1,000 miles walked. Last week the total was 546.88 miles. This week I added 30.09 miles, bring the new count to 576.97 miles walked!

Getting closer to 1,000 miles, one step at a time!

Bike Count

Last week the miles biked count busted over the 200-mile mark! That total was 240.4 miles. This past week I added 48.28 miles. The biked miles count is now 288.68 miles.

Interval Workout

This is a continuation of the workout routines I have been writing about all year.

Tabata intervals – 8 x 20X10. Work hard 20 seconds, 8 out of 10 intensity. Rest ten seconds, breathe. Take a one-minute break between rounds. Repeat three times. I use the interval timer app on my phone. It’s free. It is an integral workout companion.

RBFTs

RBFTBs – “Resistance Band FIIT Tabata Burners” – Basically I take a resistance band and work through a series of upper body moves; curls, standing bench, 1-2 combos, wood choppers, tricep extensions, butterflies, and rowers. Use the interval timer – 8 x 20X10. Take a break for one-minute, repeat. Three total “sets”.

Core/Abs

Same idea with the intervals as above = 8 x 20X10. Sit ups, sit up w/twist, crunch, flat plank, side plank R, side plank L, slow push up (chaturanga kind of thing), leg lifts. One-minute break. Three rounds.

Rower

I like to just burn through the three rounds on the rower machine with no break. I am not killing it on this. I am working at 80%, or an 8 out 10 during the hard 20-second interval, then working at like a 5 out of 10 for the 10 second brake. This is a great one to work on your breath. I set the interval timer at 24 x 20X10 and row away.

GCN or CTXC Bike Video

After doing one of the interval routines above, it’s time to hop on a bike. I like to just pick a random GCN or CTCX bike video and roll with it. The videos are great. They are free. Please go by and check their channels out and see for yourself. Don’t take my word for it… doing these videos only helped me got from about 245 to like 165… 🙂

Here is a great example!

Yoga Video

And I think anyone who reads the post knows how I roll. I will be trying to get in a little yoga stuff to help keep loose and feeling good. I almost always do a few DDPY style “Diamond Cutters” as part of my warm-up. They are great for Disc Golfers and for anyone who types on a keyboard all day.

For dudes who don’t know anything about yoga, DDPY is great stuff. Changed my life! I don’t think I could Disc Golf as often as I do without finding “yoga-stuff”. DDPY was the genesis of my “yoga-stuff”.

If you are willing to go a little deeper, Yoga With Adriene is awesome. I have been doing the 30 Days of Yoga for 2020 from the site. I am on Day 6 this week.

Ok, ok, ok … wrap it up, dude!

There you have it my peeps! This has been The One More Trip Around the Sun Workout, from GoodAttitudeFood.com. Thank you so much to the content providers! Check them out. The stuff is free. Check back later for an update on the Cornish Hens!

Thanks to all my awesome friends and family for the birthday wishes! I am blessed!

Be the hero in your story! Joe said it best…

Go forth as if you are the hero, do the things that will make it so, know you were the hero the whole time! Work hard every day to keep making that true.