Friday, July 18, 2008
Sweatin' to the Oldies
I'm back to where it all began: Philadelphia is not only the "city of brotherly love" but is where the United States began. As much as I've been enjoying my old gym and friends and family, the ol' Coach still loves workout out outdoors the most, especially when the weather is less than optimal. This is a unique way to challenge myself. I like going where few dare to tread. When others scurry for the indoor comforts, I seek the mental, physical and spiritual challenges of pitting myself against Mother Nature. The weather has been typical of Philadelphia in July: high 90s with 90% humidity. It definitely reminds me of one of the many reasons I left!
So there I was, in Fairmount Park, Philadelphia, just along the picturesque Schuykill River...with a heat index of 110. You people living in hot weather, quit yer bitchin. Get your ass out ther and work out--if I can do it, you can do it!
* I'm wearing an Iron Wear weight vest . I think it's the best vest for this type of workout , where you're lying upon the ground a lot, because: the weights are very soft and flexible and don't hurt you when you lie on them. The vest also conforms to the body very well without shaking or loosening, it stays nice and snug. If you want to add a weight vest to make your body weight routines more interesting, start with about 10% of your body weight.
I did a circuit training, consisting of 3 rounds of the following exercises:
2) Power Wheel Roll-Outs
3) Hindu Push-Ups on push-up board
4) Power Wheel Leg Curls
5) Power Wheel Pike Ups
6) Deck Squats
Whatever number you get for your pull-ups sets the numbers for the rest of the exercises,
* Pull-ups and roll-outs = same number of reps
* Double that number for the Hindu push-ups, leg curls and pike ups
* Double that number for the deck squats
The weight vest REALLY made the deck squats hard! Rolling up into the squat position while being so top heavy was a challenge. The routine became quite cardio.
If you notice, there are many yogic conditioning elements in the routines I construct and every routine is geared towards mobility and ROM enhancement, with special emphasis placed on spinal movement.
Living in a van and not being in proximity to a gym, well, showers can be challenging. I joined a bunch of kids romping in a fountain on Benjamin Franklin Parkway and cooled off. Then it was down to Fourth St. Famous Deli for a giant omelette. Tonight, after BJJ training at Maxercise, it's off to see The Dark Knight.
There's still time to join me Sunday for my Body Weight Training Certification, where I'll show you many exercises, like the ones in the following video clips, along with their progressions, to help your clients become all they can be.