Log Your Daily Exercise

[ms spock]

6011 steps so far today!

 

[blackemerald1]

Walked for 2 kms. :happy:

 

[ms spock]

Way to go @blackemerald1 after having surgery such a short time ago as well!

 

[blackemerald1]

Yeah I know...it felt good to stretch the legs and it was raining so had my hood up. It was great & I am healing so well. Thanks @Disco Dancing Queen you are getting out there too. So good to know! I am impressed. Planning on another walk this evening!

 

[littleoc]

30 clam things
30 side stretch kick things
30 bridges
30 sit ups



(Anyone know a good exercise for strengthening the muscles of an injured back? It's muscle -- so I think strengthening them could help?)

 

[blackemerald1]

Depends where in the back it is @littleoc.

Swimming will help strengthen almost any bad back. No you do not have to do 100 laps. Almost any swimming exercises will help with back muscles (and most other's too).

Another back strengthening exercise:-

Not sure if you are doing this already - I will try and describe it.. you know how a cat can get up and stretches? Sort of like that. Just do it slowly and gently.
So lay on floor and roll over onto tummy. Stretch arms out in front, palms down, raise yourself onto knees and arms. Lean gently back as far as you can whilst holding hands palm down in same spot...like a cat. Hold 5 seconds.... back to crouch repeat for a few minutes.
Then next curl back upwards and hold 5 seconds. Repeat between the two positions for several minutes a day.
** Do this whilst holding your gut in as hard as you can.
Hope I have described it properly.

Any exercise that helps pull in your tummy (gut) will help strengthen your back.
If you can walk off any extra kg's your tummy is carrying it will take the strain off a bad lower back.

Another one.
Use a broom handle or similar pole (must be light).

Put over shoulders and raise hands & grip lightly. Feet positioned at same line as shoulders. Gently turn to right, leaving feet in position & return to front. Then to left and return to front. Repeat for several minutes a day. * Keep your head & neck facing forward.
Don't do this exercise in a swinging motion. The point is to always return to the front. Hold tummy in while doing this.

** Check these exercises out with a physio if possible.:hug:

 

[littleoc]

Depends where in the back it is @littleoc.

Swimming will help strengthen almos...

Perfect, thank you!

 

[littleoc]

Morning:
30 clam things
30 side kicks
30 bridges
3 back stretches
30 sit ups
10 squats

Evening:
30 clam things
30 side kicks
30 bridges
3 back stretches
30 sit ups

Tried to do a push up but couldn't even do one! Need to to reduce bust size (avoid a reduction surgery if I can help it! Will save my back) so I need to figure out the muscles there!

Man, I wish there was a strength and conditioning class for random community memebers in my city

 

[CdnCopper]

Yesterday was a forced rest day thanks to our ice storm and no power for almost 24 hours. So I doubled my torture to make up for it.

Two EMOM (Every Minute on the Minute) circuits.

Part A 20 Minute EMOM Circuit with a pair of dumbbells and Push Ups.

5 Suitcase Squats, then
5 Clean & Press, then
5 Bent Over Rows, then
5 Deadlifts, then
6 Pushups

Did the above circuit every minute for 20 minutes. After
20mins rested for 2mins then to part B...

Part B 15 Minute EMOM Circuit with a Sandbag.

5 Suitcase Squats, then
5 Clean & Press, then
5 Bent Over Rows, then
5 Deadlifts, then
6 Pushups

Total
210 Pushups
175 Squats
175 Cleans
175 Overhead Presses
175 Rows
100 Deadlifts

These Circuits, although short (35 mins total) are a great cardio, endurance & strength workout where you can pack in a whole lot of volume in a short period of time. It's also a great way to concentrate on just your workout because your mind can't go anywhere else...there isn't enough time for it to wander!

 

[CdnCopper]

Another EMOM workout. I like these because they are very goal oriented and as I mentioned before it's a comp!are escape for my mind because I concentrate on this and this alone for however long I set the time for.

For this one it was a 40 minute workout doing the following circuit every minute.

8 kettlebell swings
4 kettlebell sumo squats
4 burpees

So in a very short period of time I was able to rattle off 320 swings 160 squatsand 160 burpees. Looks pretty simple but after 20mins I was feeling it and still had 20 minutes to go! Great workout for the mind because you mentally have to keep pushing yourself.

 

[littleoc]

So far today,
30 clam things
30 kick things
30 bridges
30 sit ups

I also plan to walk my dog between 1.5 and 2.5 miles today :) but I technically can't log that yet, I suppose, but I'll hold myself accountable anyway

 

[MrMoonlight]

walked on my treadmill again today. I'm setting up and following through on my pre christmas schedule with a couple additions.