Me and My Car

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One of the most complete and fun “Me and…” workouts I’ve had. Found a slight incline for a little roll factor to make it a touch more work than flat ground but either would work really well. 

Handstand Pushup Negatives

One of the things I’ve started to work on the last couple times I’ve exercised is handstand push-up negatives. Today I did 5 sets of 3 reps, with sets of 5-8 pull-ups between. Since I’m worried about skill and practice I took long rest periods between to maximize the quality of each set. 

I was doing the full version, seen here as the last version in the video…

Warm It Up

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Warming up is such a tremendously valuable practice that, particularly as you get older and/or increase the demand on the body, can be an irreplaceable part of your exercise program. Over the years I’ve tried a hundred different things and have found some things work, others don’t and still others kinda work but depend on how I’m feeling that day.

For a warmup, my priority is usually a quick activation of the nervous system and mild muscular stimulation and circulatory pump. Nothing tiring, just something that gets my blood pumping, body loose and mind connected. There’s probably dozens of “best” warmup sequences out there but this Warmup and the couple I’ll share down the road are what work for me.

Warm It Up 1 – Outdoors

*Done outside, bare feet and shirt off but could be done anywhere. This is about 35 different moves – I spend anywhere from 10-30 seconds on each one and keep moving for most of the whole 10 minutes it takes me. Could be done in any order this just my basic preference.

Do it once to warm up well. Twice to really warm up. Three, four or five times and you’ve just worked out.

Heel and Toe Raises
Pronate and Supinate Feet
Wiggle Toes
Toe Curl
External and Internal Hip Rotation
Lizard Crawl
Back Breast Stroke
Back Roll
Back Roll Two Sided Toe Touch/V Sit
Back Roll Standup
Back Roll Candlestick Jump
Back Roll Jumping Jack
One Leg Toe Touch and Reach
One Leg Toe Touch and Reach Eyes Closed
Xiaopeng Double Forwards
Upper Body Twists
Bouncing and Shaking
Jumping Jacks
Mountain Climbers
Deep Mountain Climbers
Groiners
Super Speed Arm Raises
Super Speed Flys
Super Speed Rows
Double Arm Circles (forward and back)
Double Arm Raises (quick)
Tuck Jumps
Pop Pushups/Toe Pops
Cossack Squats
Drop Pushups to Backward Jump
Bow/Downward Dog Combo
Bow/Prone Crunch Combo
Skipping
Bear Crawl

Back & Core 4

Continuing the Back & Core protocols, here’s the Back & Core 4 video, followed by the exercises listed in order shown. These build on Back & Core 1, 2  and 3 but can also be a stand alone guide. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a fourth set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.

Back & Core 4

Cat-Dog
Sitting Reach Back
Seated L
Pigeon Stretch
The Perfect Stretch (lunge, elbow to instep, rotation, hamstring, quad/hip stretch and reach)
Lizard Crawl
Tipped Turtle
Back Inchworm
Wobbly Sitting Baby
Circle Scissors
Scapular Pushups (Quadruped and pushup position)
Forward Step Overs
Backward Step Overs
Foot Swivel
Prone Lying Glute Heel Raise
Seated Chest Pushout
Chest Pushout to Table
Table One Leg Extension
Fire Hydrant
Kneeling Forward Rock
Kneeling Hip Rotations
Hamstring Step Sequence
Arm Twisting (feet stable and feet rotating)
Knee Circles
Shoulder Circles
Lizard Stretch
Prone Chest & Hip Hollows

 

Me and a Community Center 3

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The latest installment. I may or may not be doing number 4 because I may or may not have been asked to stop climbing all over the place while filming this…

Me and a Community Center 2

Inspired by Tuesday’s workout which only used a corner area of the community center, I headed back over there to explore the possibility of the opposite corner…

Me and a Community Center 

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Yesterday I was in the mood to experiment, jump around and have fun. So I headed over to the local community center and this is what happened…

My Exercise Program

Kyle Knapp:

A little exercise philosophy rundown over on the Bare 5 blog…

Originally posted on Bare 5:

 “What do you do to stay in shape?”

This question comes around quite often and is asked in the context of me being one or more of the following things:

– a guy a couple years from 40
– a dad, particularly of 4
– a lifetime/former athlete
– a personal trainer
– obstacle course connoisseur
– ninja warrior trainee
– generally active human
– lover of all things playful and fun

The shortest and simplest answer to how I stay in shape is “be as active as life allows.” The much longer but far more descriptive answer is “I move around a lot, play often, challenge my body in new ways, strive to conquer new things, let my creativity guide me, listen to my body, learn from kids, try new things and try not to hurt myself while generally being as active as time, energy and life allows.”

Part 1…

View original 1,165 more words

Me and a Playground 2

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The next installment of playground fitness. In what is becoming the theme of the last few weeks, almost every workout is taking the shape of finding ways to exercise using things around me…