There have been several requests for me to post my daily workouts. Truth be told I don’t usually call them workouts, but training sessions. Yeah I know its sounds fancy but that is really what it is. Anyone that exercises in the flow, mind/body with their eye on improvement might want to think of it as practicing.

When I exercise I am always practicing a skill. Whether its a body weight exercise like a push up, lifting a weight, doing a stretch or even jogging/running. The notion hit me 16 years ago. I had a running injury and after going through all the usual medical/massage stuff (none of it really worked 100%) I went to an Ashtanga Yoga class at the New York Road Runners Club. The class was taught by Beryl Bender Birch and her husband Thom, who was himself a very talented and world ranked runner. Anyway, it was Yoga that got rid of that particular injury, but Beryl and Thom both called it a Yoga practice. Not a workout, or a routine or anything like that. They said we were always practicing. Practicing for what….I began to think. Well its obvious now. Always refining. Getting better. Breathing, mindfullness, posture etc. It is always an ongoing process. More on that in another post. So…not to make this story any longer here is my workout from yesterday. You will probably not know what most of it is, and to fix that problem we are (within the next 2 weeks or so) going to be posting little V-blogs. Videos of some of the exercises and yes. “Practices.” In addition to me talking about whatever it is. Nutrition, cooking in my kitchen. Exercise on vacation. Who knows what lies ahead?

Practice for Tuesday April 28, 2009

Warm up: Joint mobility movements/muscle activations/balance practice/jump rope x 150/Slingshot (1o), Halo(10) ,Good morning (10), 2 Hand swings (10), windmill (4) all with 16kg kettlebell. 15 minutes total

Main Bout: Using 1 or 2 16 kg kettlbells.

2 handed swings x 20

2 handed military press x 10

2 handed clean and push press x 10

Side press x 5 (each side)

One arm overhead squat x 10(each side) 5/5/5/5

Posterior lunge x 20

Sumo Deadlifts X 20

Wrestlers bridge (no weight) x 10

Turkish get up x 5 (each side)

Janda sit ups X 10

Chin  up ladders X 1/2/3/4, 1/2/3/4

Jump rope 5X 100 w/ 30 second rests.

Warm Down 10 minutes breathing and Yoga stretching

This was done with as little rest as possible. In other words from one exercise to the next. The meat of the workout took just over 30 minutes. This is my first time in a while doing this kind of “practice” so I didn’t press too hard, but let me tell…I felt it! In a good way!

See you tomorrow

Best,

Robert