Universal Fitness

Saturday April 7th A light workout today.  Did a light 25 minute jog and some push-ups.  No plan today other than to just get outside for a run. I'm trying to periodize or structure my weekly workouts into 2 or 3 stages or microcycles: heavy, moderate and light days. The plan is to workout 2-3 times per week.  My goal is to maintain 3 weekly workout sessions per week utilizing a structured plan. For instance, next week my goal is to workout at least twice: one heavy day and one light or moderate day. I always have a days of rest between days of activity.  Sometimes, as with this week, two or three or four days of rest between workouts. Today, I didn't do headstand work.  I did however see where I am at physically with the handstand.  I was able to get my feet in the air doing a handstand and to walk bacwards.  However, I didn't have any stability or muscle control at all.  Basic...

Outdoor exercise demos using a park bench:   For more info: http://youtu.be/Cm968emKuQg  

A fun bodyweight workout.  Found this video demonstrating some exercises utilizing gymnastics rings.   For more info: http://www.goldmedalbodies.com/category/gymnastic-rings-training/ Above photo: http://jmall.jmallonlinepriva.netdna-cdn.com/702-2458-thickbox_default/multi-use-exercise-gymnastics-rings.jpg

Tuesday April 3rd 55 minute workout (moderate day, no bodyweight exercises); A 35 minute run and 20 minutes of backward running hills and headstands including 2-3 minute rest periods. I am really getting used to the headstand form now.  Can hold the pose closer to 20 seconds (if I count fast).  I completed 2/3 trials.  The second headstand trial was not a full extension but continued with the hill rotations regardless (up running backwards and then down running forward).  All in all was a great workout.  My plan is to be able to perform a handstand and then go for a handstand pushup.  Need more practice and more muscle strength / coordination / stability.

Sunday April 1st Today I completed 50-55 minutes of workout time outdoors.  I forgot to stop my watch. When I caught it my watch read "1 hour" but I was already shopping for groceries at that time. (not included in my workout) So, was about 50-55.  Today I completed a 30 minute run, bodyweight exercises and worked on my headstand.   Th e bodyweight portion consisted of 2 sets each (to failure) of rowing motion exercises, pull-ups, chin-ups and triceps presses. I managed 4.5 chin-ups today on my second set!  I have been struggling to get 3 or 4 so adding an extra chin-up was exciting. A nd, another plus for a Sunday funday workout.  I was able to do a full headstand with legs extended and hold the pose for 10-12 seconds.  Another exciting moment. It was not the Sirsasana pose yet but the pose with the palms of hands and head on ground. I could definitely feel more shoulder activity as well as core to maintain muscular control. Remember that a begi...

Thursday March 29th 25 minute run which included about 3 minutes of a backward running stage.  I skipped the bodyweight exercises today and focused on headstand form. I tried the version with my forearms on the ground as shown sirsasana yoga and was still not able to fully extend my legs over my head. The sirsasana position was very wobbly for me and not stable muscular wise. I still need to work on maintaining form as this version seems to require more muscle control and concentration for maintaining the pose or I'm just not used to the position.  However, I was able to extend my legs further when I had the plams of my hands and my head on the ground. This version seemed easier.  So, there is progress.  I'll work up to the sirsasana version. After the headstand practice, I decided to do more backwards running hill work.  I did four sets; backwards up the hill and forwards down the hill.  Took abou...

Tuesday March 27th 30 minute jog, bodyweight exercises and backwards-run hill work. Jog portion felt somewhat tired for the start.  I felt better and increased my jog speed after a few minutes of warm-up. I've had a sorehip for the past two days.  As I sit here writing this....the pain is gone and feels much better. The bodyweight portion did not feel as stong today.  I did 10 pull-ups, 5 chin-ups and 2 sets of twelve tricep presses.  After this I did hill work...running backwards. I did 3 rotations: up the hll backwards, down the hill forwards.  This took about 10 minutes. In between rotations I also practiced my headstand.  Harder than I thought. I basically tried the pose utilized in sirsasana yoga. Pic below. However, I was not able to extend my legs all the way.  I did manage a half stand with my knees bent.  Have to work to get to the full extended headstand position.