Feeling Accomplished: My Workout Today
Today the 12 degree temperature dictated that a long walk with my dog, Tucker, was the only outdoor exercise I was going to fit in today. After doing some paperwork at my desk this morning, I began to feel antsy and decided to take a much needed movement break.
Here is what I did for a workout today.
Warm-up and mobility work
I have been experiencing a lot of muscle and tissue stiffness, so I started with a quick dynamic warmup that included butt-kicks, lateral shuffles, skips, inch-worms, figure-fours, etc. and then moved on to soft-tissue mobility work with my double lacrosse ball (two lax balls taped together) and some flossing with my monster bands. I used the double lacrosse ball to work on freeing up my thoracic spine and then used the ball to roll out my heel cords/Achilles, calves and quads (ouch). I followed that up with some mobility work with the bands, focusing on my hip flexors and IT band, all of which were super tight from sitting at my desk.
Natural movement drills
Next, it was time for some Natural movement drills. I first did a few ground transitions to loosen up my hips a little more. I did a quick round of:
- Lateral figure fours – sitting
- Tall split – kneeling
- Tall half – kneeling
My next focus was on mindfully fine-tuning the following aptitudes:
- Crawling: Foot-hand crawls (2 minutes) and inverted crawls (crab-walks) (2 minutes).
- Balancing: Pivot reverses (2 minutes) on 2×8 board, deep knee bend pivots on 2×8 board (2 minutes), and tripod transitions on 2×4 board (2 minutes).
Strength and conditioning – 7 rounds for time
Next, I moved on to some traditional strength and conditioning exercises. I decided to do the following circuit (for time): 7 rounds of:
- 7 Burpees
- 7 Squats
- 7 Pushups
After that blast, I made a nice sweat angel on the mat, took a short rest, assessed that I still had some energy left in me, and went back to some moving.
I decided to finish up with some climbing drills. I worked on my climbing technique with:
- Dead-hangs (2 minutes, split into 30 seconds each set)
- Lateral swing traverses (2 minutes)
- Elbow swing-ups (1 minute each leg)
By the time I was done with the swing-ups, I was cooked. My cool-down consisted of more mobility work, this time with the foam roller and monster bands.
Post-exercise food and hydration
After my workout I decided to refuel by eating a hardy lunch. My lunch consisted of:
- Organic split-pea soup
- Mixed greens with spinach, organic ham, red bell peppers, carrots, walnuts and organic coconut aminos
- Small handful of almonds
- LOTS of water with lemon
I know I will be feeling this workout come tomorrow but right now I feel great! This was exactly what I needed. I now feel like I am moving with less stiffness and I have energy that I did not have prior to my workout. I feel accomplished and am so happy I self motivated to get this all done. 🙂
How about you?
- Did you work out today? If yes, what did you do?
- If no, why not?
- Please share your thoughts by commenting below. I look forward to hearing from you!
Take care and have a great day!
When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.