Super Slow & Super Speed

Want to increase your physical and mental strength quickly? Try super slow training. It challenges muscle & mind in a big way … while you move at a snails pace.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Workout Overview

In today’s workout you are going to complete a set of super slow movements. These should be 10 second concentric (shortening phase of the muscle movement) movement and 10 second eccentric (lengthen phase of the movement) movements. It helps to count out loud.

This takes a lot of concentration and focus. If you lose track just pick up where you thought you left off. Pay close attention to form. Super slow sets are a great way to notice how different areas and systems of the body are connected. This internal awareness and learning help with things like negative self talk, emotional regulation, and perseverance for daily life experiences.

The 2nd portion of today’s workout is speed work. Using the information you learned about your body in the slow sets perform the exercises as fast as you can with good form for time.

The movements can be weighted or not depending on your ability to maintain your form.

Add some medicine balls to your home gym for versatile overloaded movement options. These are the ones I have in my home gym:

Spri medicine ball
Medicine balls are a great way to add weight to your workout and can be used in a variety of exercises.

Lower Body Slow Set

  • Squat with Super Slow Diagonal Arm Lift
  • Squat with Super Slow Toe Lift
  • Lunge with Super Slow Kick Through

Upper Body Slow Set

  • Push Ups
  • Frontal Raise
  • Rear Flys
  • Lateral Raise
  • Triple Threat – Bicep Curl to Over Head Press to Tricep Over Head Press

Speed Work

Pay attention to form. It is easy to hurt yourself when you are going fast. Pay attention to the form you practiced in the super slow sets and apply that learning to speed work here. Do each exercise for 1 minute and work to complete as many repetitions as you can.

Lower Body Speed Set

  • Squat with Diagonal Arm Lift
  • Squat with Toe Lift
  • Lunge with Kick Through – 1 min each leg

Upper Body Speed Set

  • Push Ups
  • Frontal Raise
  • Rear Flys
  • Triple Threat – Lateral Raise Bicep Curl to Over Head Press to Tricep Over Head Press – do not throw your back to make the movement happen. Remember to use good form and recruit the strength from the muscles being worked.
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Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Double Up – Weekend Warrior Workout

A little bit of cardio, a little bit of strength. Get your workout on this weekend. Improve your mood, self confidence, sex life, and get more done on your to do list … all by taking care of you.

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Workout Basics and Warm Up

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Warm Up Moves

  • 10 Sweepers
  • 10 Imaginary baseball bat swings – alternate sides and pay attention to rotation
  • 10 High Kicks each leg- alternate legs, keep back tall, and core tight
  • Runners lunge to front and to each side. Hold 3-5 sec each leg & position

Cardio Set

Do 2 sets of the exercises below for 30 seconds each movement

  • Power Burpees
  • Plank Clocks to each side
  • Rocket Girls
  • Side Plank Drops
  • Lateral Squat Shuffle
  • 1-leg 4 square hops

Strength Set

Do 2 sets of the exercises below for 10 repetitions each

  • Medicine Ball Squats with contra lateral over the should lifts (med ball or dumb bell will work)
  • Single leg lunge kick through – right leg
  • Frog jumps
  • Single leg lunge kick through – left leg
  • Table top lift with side plank rotation

Repeat both exercise blocks above 2 times each and stretch. Enjoy the feeling of finishing your workout today!

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Good Home Exercises

Good home exercises are easy to do if you have appropriate equipment and space – which is surprising little (for ideas on home gym equipment and space requirements see the blog entry for Good home gym equipment ideas).Good home exercises begin with your current fitness level, your fitness goals, the equipment you have, and the space you’ll be using. Check out my Youtube Channel for more ideas on home workout exercises. 

Equipment needs will be determined by:

Ability to overload your current fitness level

Storage

Space need

Cost

Possible home exercises will be determined by the equipment you’ve got. Here are some ideas to get you started on your home workout.

Use your body weight – push ups, pull ups, and squats effectively target the large muscle groups and may be challenging enough on their own. See the blog posts on how to do each of them for directions and good lower body exercises.

The following exercises are great home exercises and can be adapted to equipment (including soup cans and filled gallon jugs, stairs in your home, furniture/benches, etc) you’ve got on hand:

Chest:
Chest press
Chest Fly

Back:
Back Row – narrow & wide
Lat Pulldown – using rubber tubing
Lat Overhead Pull – using Dumbbells or other external weight

Shoulders:
Lateral / Frontal Raises
Overhead Press – narrow, wide, and reverse grip

Biceps:
Hammer Curl
Front Curl
Reverse Grip Curls
Curls in any form!

Triceps:
Overhead triceps press
French Press (also known as skull crushers)
Triceps extensions
Triceps pressdown using rubber tubing
Dips

Abs:
Crunches of any variety
Reverse crunch
Bicycle

Lower Back:
Supermans
Torso Lift
Lower Body Lift

Don’t forget to stretch when you are through – flexibility training keeps you strong throughout the entire movement range of each muscle and joint!