Metabolic Circuit: Kettlebell Upper and Core

Equipment Needed:
Band (or not, if you can do an unassisted pull-up)
Pull-up Bar
Medium Weight (for you) Kettlebell

Time:
+/- 40 minutes

First, warm up.

Then do four rounds of:
band assisted pull ups until failure
kettlebell (KB) windmills x10 each side
push ups until failure (choose your difficulty- wall, knees, plank, one foot up, etc.)

(KB windmills- not me)

Have some water.

Now do three rounds of:
KB TGU x 3 each side
KB pull thru in plank x 10 each side
KB clean (use the heaviest bell you can handle) x6-10 each side

(Turkish Get Up - not me)

[KB clean (that's also not me)]

Have some more water.

Now do three rounds of:
ab hollows to the front, side, and side

(no, this video isn't me. it's ab hollows, though)

Now stretch and roll and have some more water. Pin It

Rehab Workout: Full Body without using the bottom of one Leg

This workout is dedicated to Grandma Bobbie, who ruptured her achilles a month ago (ouch!) and has a long road to recovery.

Thanksgiving 2014 with Grandpa & Grandma Bobbie

Equipment needed:

• set of lighter dumbbells (10 lb to 15 lb) 
• set of heavier dumbbells (15 lb to 20 lb) 
• optional ankle weight 
• Lebert equalizers 
• A good attitude! 

Start all with 3 sets of 10 reps. As you get stronger (can do 15 reps), jump to heavier weights and fewer reps (probably will get 8 reps to start at a heavier weight). If you feel weak or are shorter on time, do 2 sets.  Do the legs, chest, back, and core exercises every time (3-4 days per week). You can choose 3 of the exercises instead of doing all in every section. Add the shoulders and arms as desired, at the end.

Do a warm up of some sort first. Yes, you can use your crutches to gather your gear and maybe you will be warm from the exertion and that will count for now.

Legs:

• One leg Romanian Deadlift (dumbbell in either hand or both, or without weight) 
• Leg kickbacks while "standing" (weight on knee of injured leg)- reps going back, at a 45 degree angle to the side, and directly to the side (keep foot flexed) 
• Seated Leg Extensions (ankle weight on working leg)- this is just straightening and bending the good side leg and flexing the quad at the top 
• Side-Lying leg circles - small circles, large circles, up and downs, front and backs, clamshells- basically half of the pilates side-lying series - can shift so more weight to glutes instead of only on side directly 

1 leg Roman Deadlift

Here is the pilates side lying series

Chest:

• Chest Press (hands facing out) lay on ground, hold heavier dumbbells in hands 
• Chest press (hands facing in) switch to lighter dumbbells 
• Chest Flye (hands face in) 
• Equalizer dips (use feet/ foot for support as needed) 
• Equalizer push ups (change the equalizer angle to your level- holding hands on it- higher is easier) 

Back:

• Angle your body frontward on something (can be a table, etc.)- but do these supported for a while. When you get stronger, you can do them unsupported and leaning forwards. 
• Back flye (hands facing in- squeeze between shoulderblades at top of each set). You should feel this in your rear delts. 
• Optional rear deltoid flye- same motion but change the body angle to be more upright. 
• Dumbbell row (hold a dumbbell in each hand- the heavier ones) and angle body forwards at a steeper angle. Pull the weight up until your hand is even with your chest. Lower it- in control. To make it easier, do one hand at a time.
• Equalizer pull ups (use your feet and the angle to make the difficulty right for you)

back flye

row, starting position (adjust foot position as needed to achieve back angle)

row, ending position

Core:

• "4" leg bird dog- Knees on a bench of a picnic table and hands on the table. Lift the opposite hand and opposite foot to parallel to ground. Lower. Breathe. On injured side, only lift the hand. You should actually do these as often as you remember- daily if you can.
• Sit ups with lighter dumbbell in hands (hands on bells). Come all the way up. 
• Russian twist. Can hold dumbbell as needed. 
• Equalizer leg raises - probably optional at first

Optional Shoulders:

• lighter DB seated shoulder press (hands facing front, making an arc as you raise so they nearly touch at the top) 
• lighter DB front raise (hands facing front, raise from nearly touching legs to parallel to ground)- can also use one equalizer as the weight (holding the loop part) 
• lighter DB side raise (hands facing in- raise to parallel and back in. exhale on the exertion - which is the up in this case) 

Optional Arms:

• Lighter DB Biceps curl (hands facing up- keep elbows tight and upper arm stable the whole time)- seated is fine 
• Hammer curl (biceps curl with hands facing in) -seated is fine 
• Triceps kickback - angle body forwards - hands facing body- kick the weight back and squeeze triceps at top- ok to do one side at a time if needed 
• triceps press overhead - sit down- hold one heavier DB in both hands. Keep elbows facing forward and top of arm stable. Lower and lift weight, giving a squeeze at the top.

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Recipe: Cherry Chia Jam with no added sugar

1 cup pitted cherries

2 T lemon juice

2 T chia seeds

1/4 cup bone broth or water

Simmer cherries in broth (or water) for 10 minutes.  Mash.  Add lemon juice and chia seeds.  Refrigerate.  

You can also can this by boiling your jars and lids, then putting this in and boiling with the lids for 10 minutes.  Make sure you leave headspace when you close it, wipe the rim, and let it cool with minimal handling.

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Kids' Art Idea: Feather Chick

This was made with some feathers from the chicken coop as the chick's body, ivy stems as the legs, cut up ivy as the feet and eyes, grass at the head, and a screw as the beak.  We started by drawing a circle for the body, as well as a neck and head.  Fun!

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Cloth Diapers and Mats for Sale

All my old cloth diapers and EC gear is for sale.  

Prices are before shipping (or you can pick up for free).

XS (NB) double side snap trainers/ thin diapers. 

Thick enough to hold moisture but thin enough for 

you to notice and change baby. x6. $20 for all.

XS (NB) Fleece diaper cover with gussets and 

overlapping front snaps for thin babies. $4

XS Newborn all-in-one cloth diaper. $4, EUC

Waterproof PUL outside, cozy cotton inside.

S (0-6 mo) Waterproof one-side snapping training 

pants. PUL outer, fleece inner (fleece wicks moisture

away). $8 for both (or $4 each).

S (0-6 mo) x7 nonwaterproof Poquito Pants knock-

offs non waterproof low rise trainers. These were 

my absolute favorite. Snaps. No stains. $40 for all.

11 pairs boys' undies. Size L (1-2 yr). EUC. $50 for all.

Size 4T - 6 pairs boys' underwear. $20

Kissaluvs Size 1 (13-28 lb) fitted diapers 

x6 with snap closure, VGUC, $14 each new, $40 for all

XS (NB) waterproof diaper covers with snaps and gussets x4 $15

Prorap Classic White Diaper Covers SM (9-14 lb)

 x6 with Gussets and Velcro Closure, VGUC, $20

 Re-usable thick pads/ mats. You can use them under your sleeping child as backup for diapers 

(or backup for training pants or underwear). You can also use them in the middle of the night by putting them on a wet spot and putting your child on top (to keep the child asleep but still dry). Some have rough stitched edges and some are finished. Some are fleece, some are hard cotton, and some are flannel. Many are backed with flannel or a special wicking fabric. The inside is mostly Zorb, which is a super absorbent fabric used in cloth diapers. All are used. All (11) for $85. They are all around 20" by 20".

L (1-2 Y) pocket diaper. PUL outside, diapermaker inside (wicking). snaps on both sides. $5

2 size S (0-6 mo) nonwaterproof training pants with snaps on both sides. $7 for both

XS (newborn) Re-usable Swim Diaper, 

never used, snap closures, $5. 

Could double as a diaper cover.

Bummis Original diaper cover size S. 

Velcro.  Well worn (much much more than other items). 

Free with any purchase over $20.

XS (NB) waterproof snapping trainers/ thin diapers.

Add an insert to make them more absorbent. 

$6 for both.

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Cardio Kick Choreography (Group X Class with bags)

warm up (2 songs -fast forward to end of 2nd):
shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

(this video isn't me-- this is a warm-up idea)

cardio kick (3 songs):
jab cross hook up knee knee (2nd knee into kick)
alt w speed bags and jab jack and double walk cross

jab jab cross upper front knee back knee
alt walk 2-3- knee

walk 2-3 elbow up, elbow over
alt walk w knees
triple jab jack or hi low

(another good video for the warm up and cardio portions)

on the bags muay thai style (4 songs):
jab cross hook 2 kicks (modification: knees)
jab jack

jab jab cross upper 2 kicks
skip knees

elbow up, elbow over, knee knee
triple jab jack

freestyle on bag

(Muay Thai video for you)

calisthenics (2 songs- fast forward to end of 2nd) :
push ups (moving) (modification: wall push ups)
burpees (modification: touch floor, come up)
air squats

sit ups
plank
can use swiss ball

stretching (1 song)

++++++++++++++++++++++++++++++++++++

After teaching the above class, but one song in air and one song on bag, I'd do the following instead next time:

warm up:

shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

punches:

air:
jab jab cross
alt w triple jab cross (walk as triple jabbing, cross in place, go the other way)

bag:
jab jab cross
punch it out 30 sec.

air:
jab cross hook up bob bob
alt w jab jack

bag:
jab cross hook up
punch it out 30 sec.

add kicks:

air:
Muay Thai style air kicks off the beat/ at own pace
high low high low

bag:
jab cross hook 2 kicks
finish with 10/10 kicks

add push kicks (or low kicks if your bags are long enough) on bag
give time for freestyle
option: finish with 10/10 kicks

elbows:

air:
bob elbow up, elbow over
jab jack or football quick feet (judge class intensity)

bag:
elbow, push away, cross, 2 kicks
punch it out 30 sec

knees:

on bag:
knees- grab knee and knee like push kick
50 skip knees

put it all together:

freestyle on bag
idea: cross, front kick/ cross, back kick

finish with 50 skip knees

cool down with a swiss ball:
body weight squats (holding ball, raising it as you squat)
push ups (harder: hands on ball) (easier: feet on ball) (easiest: knees on ball)

dead bug with ball
reverse curls with ball
plank saw forearms on ball (harder is stir the pot) (easier is hold it steady)

stretching

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