Fit at 41
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@Bones Good on you mate. It's difficult without having that sense of imperative that going to the gym gives you. At the moment very easy to put things off till later and then realise that later has turned into another four days. I've tried to get Mrs C and Ms C No1 into a short, sharp HIIT workout but getting them to do it is like trying to herd drunken cats. This of course despite them saying "Yeah, great. What are we doing tomorrow".
So with them we're doing 30 seconds of burpees, step ups, planks. skipping. No rest periods and 5 sets of each. It's enough to get the heart rate up significantly (as long as you really go for it), without getting too much muscle fatigue.
In addition I do some KB stuff every other day. This consists of ten one minute sets. 10 reps in each set. First day cleans, then snatch, then shoulder press, then swings. Must use as heavy a weight as I can. The quicker you do the reps, the longer rest you have within your 1 minute. I have to say I am breathing out of my arse at the end of it, despite the rests.
Trying to do some running as well but I'm really suffering from "heavy legs" at the moment and I don't know why. FC probably.
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@Catogrande some good ideas to change it up a bit there thanks mate! I'm usually a very early morning gym goer, can't face it any other time and for some reason exercising at home seems harder! We got into a routine of aiming for 11:30am so it's a "reward" to sit down to lunch a bit later.
I hate running, but have been getting into the tunes and was initially driven by frustration. Now just driven by competing with my fat self. Only short runs anyway.
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In a similar boat in terms of missing the gym but stuck with less equipment. Would kill for a couple of KBs!
Even with some weights I reckon AMRAPs and putting some time pressure on each set is the way to go. Depending on what you were doing at the gym the following might interest you. A really good vid from one of my fav fitness guys about how to push harder with body weight stuff to keep that volume of work up.
I've been 'enjoying' picking 4-5 superset combos and running through it 3 times with 30-60sec breaks between sets. Can work really well if you pair up arms + legs, or chest + legs, etc. So you aren't just smashing legs in one superset. Very similar to what @Catogrande is inflicting on the family
But the main thing is you are moving and exercising so that's a big win bro!
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I would like to get the men-sahibs incorporating some KB swings into the workout but for two problems:-
- Poor form and an inability to accept guidance. This results in them constantly trying to lift the KB with their arms/shoulders, rather than the more explosive stand up/hip thrust.
- They get sore arms and shoulders.
You'd think that it might sink in but no.
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@Catogrande I hear ya! hmm so the challenge is to make it all about the booty and hips. So they have to get the KB swing going without any arm or shoulder movement. You could try warming up with hip thrusts and some squats where you really get them to accentuate the hip and glute thrust at the top of the squat.
That should take the arms out of the equation as swings are all about your posterior chain, not the upper body. I suspect they might be trying to swing/muscle the KB too high as well? it doesn't need to go right up to your face sort of height etc - or at least not until they can achieve that ROM via their hips/glutes.
https://www.stack.com/a/proper-kettlebell-swing-form-a-step-by-step-guide#swing_mistakes
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@mariner4life said in Fit at 40.:
@JK said in Fit at 40.:
Fark I miss the gym!
yeah, me too. At least i am running again.
Yeah and if you asked me 6 months ago would i be running twice a week heading in to winter then I would have laughed it off!
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@JK said in Fit at 40.:
@mariner4life said in Fit at 40.:
@JK said in Fit at 40.:
Fark I miss the gym!
yeah, me too. At least i am running again.
Yeah and if you asked me 6 months ago would i be running twice a week heading in to winter then I would have laughed it off!
i'm at 3 times! it's ridiculous. April on target to be my highest km month ever
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Feeling good, was in charge for upper body today even with half a cider in me after a vid chat with some boys back home.
Little break then a run just over 3km again, pace down to 5:16 on average now and was bloody easy. Was tempted to kick on another couple of k's but the small rise at about 2.5km made me decide to quit while ahead.
2 runs tomorrow, one with Bonesetta then another on my old route later on to check progress. No workout.
Still fat.
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Sunday is "rest" day. Threw in a run and got challenged to do 5km so decided to carry on once I hit 3km and felt good.
Regretted that! Didn't help that the 4th km is a gradual climb the whole way. But got there at 5:22/km and happy to have done that little bit extra.
Started a bit too soon after those fucken beans though!
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@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
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@Bones said in Fit at 40.:
@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
You just had to go and ruin it by exaggerating, didn't you?
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@MN5 said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Bro, it's #athlete. That's what the cool kids tell me anyway.
You need to line up some family or friend for a Skype call bro, this is not the time to start talking to yourself in the mirror again.
