Muse (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
sometimesamuse) wrote2020-09-28 05:43 pm
sometimesamuse) wrote2020-09-28 05:43 pm
Fitness Challenge Info: October Edition!
Disclaimer: I am not in any way an athletic trainer. Anything I recommend below is based on what works for me, and may not be right for every body type. When in doubt, please consult a professional.
Link to spreadsheet tracker: here! (coming after Oct 1! link now active!)
NEW! there is a Discord server here for everyone to join, support, and spread the love to each other.
Note: You can click the little triangles to collapse the sections at any time you'd like!
The most important thing is to listen to your body: there's a difference between the pain of working your muscles and the pain of oh, ow, that doesn't feel right. Adjust the exercises to your own fitness level: this isn't a competition to see who can do the most squats. You are only competing against yourself, and even in that I hate using the word compete. Your challenge is improving your own movement: your body is unique and beautiful and not a basis for comparison to anyone else. Nothing about this endeavor should spell out pain: be gentle to your body and if all it wants on a given day is to walk to your mailbox and back, that's okay.
I personally like doing my exercises in blocks: all my squats and all my crunches and all my leg lifts. If you prefer to break it into halves or thirds and work your way through the sequence in reduced numbers, then repeat the entire thing from the top, you go for it. My recommendation would be to work from the squats through the clamshells, leaving the plank and wall sit for after you've done your last sequence as they are duration-based rather than repetition-based, but do what works teh best for you.
If the entire sequence of exercises is too much for you, slim it down! The ones I consider most important, considering that the world has become largely work-from-home where possible, are the squats, side leg lifts, clamshells, and either the plank or the crunches. These are designed to get the muscles of your core and lower body working which will help combat the increased amounts of sitting that work-from-home entails, and the plank-or-crunches will help build up your core muscles for increased support for your spine and aid in proper sitting posture.
Please please please encourage each other! We're definitely all bumbling through in a very changed world, and sometimes life is just hard. Sometimes it's a strugle to put on real pants, or to drag a brush through your hair, or to get out of bed. And that's okay. Though I call this a fitness challenge, it's really more of a wellness challenge: doing something small for yourself every day not because someone tells you to, but out of your heart and your mind and your soul. And one of the best things you can do for yourself is to move the container that is your body: no matter its physical shape, it holds and supports you every day. Treating it to even some gentle movement, something just for you, has tremendous impact on your brain chemistry, even aside its more outwardly physical benefits.
I tried to choose exercises that required minimal to no equipment because I don't want anyone to have to spend money. You'll need a body (your own, ideally, but if you want to use your sorcerer skills to possess someone else, I'm cool with it!), a timer (the stopwatch function on your phone is more than enough, or grab a kitchen timer), and a workout surface. Because some of these exercises involve laying on the floor, you may want to place down a yoga mat or folded blanket to cushion yourself if you have hard floors (I use 1-2 yoga mats on my tile floor — I need 2 mats under my arms for my planks, and I achieve it by folding my yoga mat in half to cushion my arms and balancing my lower body on my toes). When I move my workouts outside, I use a beach towel between myself and the grassbecause I'm allergic.
You may want to work out in sneakers (hello, this is me when I'm bike riding). You may want to work out barefoot (hello, this is me when I'm not bike riding). You do not want to work out in impractical shoes (read: flip flops, ballet flats, cute heels). I don't recommend socks either, only because socks can slip on some surfaces and that would be bad. You may want to work out in 80's legwarmers and tights and I think you should rock out with your bad self and go for it if it makes you happy.
If you choose, you can enhance some of the exercises with resistance bands. They are not necessary. Don't spend your money on them if you don't think you'll actually use them.
If you choose, you can enhance some of the exercises with weights. They are not necessary. Don't spend your money on them if you don't think you'll actually use them. If you want to try weights, a filled water bottle or milk jug is very useful. For a heavier weight, a bookbag with a textbook or two is fine; wear it on your back for pushups and planks and over your chest for squats and crunches.
If you choose, you can wear/use a fitness tracker for your activities. I personally use the MyZone tracker, augmented by Fitbit for GPS/mileage tracking of my bike rides (and doublechecked by a Bontrager GoTime mileage counter, which only does — you guessed it — mileage statistics). It is absolutely not necessary but if you are a person who likes tracking things, I believe both iPhone and Samsung come with their respective company's health tracker apps available on the phone and that might be a good thing to try before you spring into spending money on something.
Warm Up
It's not on the tracker sheet, but please spend 5-10 minutes warming up your muscles before you launch into anything. Walk around your living space, dance to some music, do some jumping jacks — get your blood moving and your muscles warm to prevent injury. I like fitting my exercise into my bike rides so I warm up on my ride, stop halfway to do some work, then resume my ride. On days I don't ride I dance and sing (embarrassingly badly), moving into my squats as the end of my warm up and my transition into the exercise sequence.
Squats
Honestly, refer to this link because she explains it better than I can. Learn to love squats because they are an amazing exercise and can do so much for you.
Crunches
Lay on your back with your legs bent and your hands at the sides of your head. Some people tuck their hands under their heads, some people tuck just their fingertips, some people touch fingertips to their ears; do whatever you have to do to help stabilize your head without pulling on your head and neck during the movement. For the movement itself, contract your abdominal muscles to curl up into the crunch, keeping your head and neck in line with your spine. Release.
Side Leg Lifts
Lay on your right side with your legs extended. Either lay completely flat with your arm tucked under your head to cushion it, or curve your spine slightly so you can rest on your elbow — listen to what your spine prefers! Keeping your core tight and your legs straight, lift your upper (left) leg toward the ceiling (think like you are spreading your legs). Lower it with a controlled motion rather than flopping back down. When you have finished one side, roll over and do the other — if your set is 10 reps, it's your choice to interpret that as 5 and 5, or to do 10 on each side.
Pushups
Admit that they're good for you. Position yourself laying face down, and push up onto your hands (arms straight) and toes. Keep your core engaged! Lower your upper body while keeping your core tight and your spine aligned; resist the urge to stick your butt up. Raise yourself back up. Form is super crucial in pushups! It is more beneficial for you to have proper form and be on your knees than to have improper form on your toes.
Bent Leg Clamshell Lifts
Lay on your right side with your legs bent at the knee. Either lay completely flat with your arm tucked under your head to cushion it, or curve your spine slightly so you can rest on your elbow — listen to what your spine prefers! Keeping your core tight and your ankles together, raise your upper (left) knee toward the ceiling (think like you are opening the space between your legs like a clamshell). Lower it with a controlled motion rather than flopping back down. When you have finished one side, roll over and do the other — if your set is 10 reps, it's your choice to interpret that as 5 and 5, or to do 10 on each side.
Plank
Admit that they're good for you. Position yourself laying face down, and push up onto your hands (arms straight) and toes. Keep your core engaged! Hold the position while keeping your core tight and your spine aligned; resist the urge to stick your butt up. Form is super crucial in planks! It is more beneficial for you to have proper form and be on your knees and/or elbows than to have improper form on your toes. If you can't do the full time either lower the time or hold the position as long as you can, take a 5-second break, and resume the position. Work up to holding for the full amount of time in one go.
Wall Sit
Defy gravity and sit on the wall. No but really place your back flat against the wall and your feet of a distance that when you slide down into position, your knees are directly over your ankles. Slide down until you are making right angles: your thighs should be parallel to the floor (a 90-degree angle at your hip joint) and your calves should be perpendicular to the floor (a 90-degree angle at your knee joint). Hold this position for the allotted time. If you can't do the full time either lower the time or hold the position as long as you can, take a 5-second break, and resume the position. Work up to holding for the full amount of time in one go.
Anything Else
I left room on the spreadsheet for you to add anything else you want to add to your own workout routine. For example, I will be adding my bike rides when I take them. Feel free to customize to your heart's content!
Use the below form to sign up for the challenge! I will put a sample comment below with a filled-out sign up form. I'll be creating a Google Sheet (since it's October, would it be a "Boo"-gle Sheet?) with a tab for everyone to track their progress.
Note that the signup lists your preferred cheerleading format: Discord, plurk, or comments on a DW entry. I'll go with whatever the majority prefers (if it's Discord, please shout at me if you've created your own server at any point and I may ask you for assistance if I have any trouble doing so!). Note that you can also sign up just to be a cheerleader. This challenge is all about your own level of comfort and if you want to be a part of the squad that cheers for everyone but aren't quite ready to do your own thing yet, then I welcome you with open arms. You absolutely do belong here.
But that's enough yammering from me; the signup form is below. It lists all the exercises I've outlined above (except the warm up). You fill out your goal numbers. If there's an exercise you don't want to do at all, just delete it. If there's an exercise you want to add, go ahead and add it. I'll be using your responses to make your specific tab on the sheet so don't feel like you have to do just what I do. As much as possible I will customize your tab just for you. (You can also customize your own tab, if you would like; don't think that only I have to do it.)
If you have any questions/comments/suggestions, please don't hesitate to drop them below! I absolutely want this to be a success for everyone and I welcome any and all feedback to that end.
Link to spreadsheet tracker: here! (
NEW! there is a Discord server here for everyone to join, support, and spread the love to each other.
Note: You can click the little triangles to collapse the sections at any time you'd like!
Overview:
The most important thing is to listen to your body: there's a difference between the pain of working your muscles and the pain of oh, ow, that doesn't feel right. Adjust the exercises to your own fitness level: this isn't a competition to see who can do the most squats. You are only competing against yourself, and even in that I hate using the word compete. Your challenge is improving your own movement: your body is unique and beautiful and not a basis for comparison to anyone else. Nothing about this endeavor should spell out pain: be gentle to your body and if all it wants on a given day is to walk to your mailbox and back, that's okay.
I personally like doing my exercises in blocks: all my squats and all my crunches and all my leg lifts. If you prefer to break it into halves or thirds and work your way through the sequence in reduced numbers, then repeat the entire thing from the top, you go for it. My recommendation would be to work from the squats through the clamshells, leaving the plank and wall sit for after you've done your last sequence as they are duration-based rather than repetition-based, but do what works teh best for you.
If the entire sequence of exercises is too much for you, slim it down! The ones I consider most important, considering that the world has become largely work-from-home where possible, are the squats, side leg lifts, clamshells, and either the plank or the crunches. These are designed to get the muscles of your core and lower body working which will help combat the increased amounts of sitting that work-from-home entails, and the plank-or-crunches will help build up your core muscles for increased support for your spine and aid in proper sitting posture.
Please please please encourage each other! We're definitely all bumbling through in a very changed world, and sometimes life is just hard. Sometimes it's a strugle to put on real pants, or to drag a brush through your hair, or to get out of bed. And that's okay. Though I call this a fitness challenge, it's really more of a wellness challenge: doing something small for yourself every day not because someone tells you to, but out of your heart and your mind and your soul. And one of the best things you can do for yourself is to move the container that is your body: no matter its physical shape, it holds and supports you every day. Treating it to even some gentle movement, something just for you, has tremendous impact on your brain chemistry, even aside its more outwardly physical benefits.
Equipment:
I tried to choose exercises that required minimal to no equipment because I don't want anyone to have to spend money. You'll need a body (your own, ideally, but if you want to use your sorcerer skills to possess someone else, I'm cool with it!), a timer (the stopwatch function on your phone is more than enough, or grab a kitchen timer), and a workout surface. Because some of these exercises involve laying on the floor, you may want to place down a yoga mat or folded blanket to cushion yourself if you have hard floors (I use 1-2 yoga mats on my tile floor — I need 2 mats under my arms for my planks, and I achieve it by folding my yoga mat in half to cushion my arms and balancing my lower body on my toes). When I move my workouts outside, I use a beach towel between myself and the grass
You may want to work out in sneakers (hello, this is me when I'm bike riding). You may want to work out barefoot (hello, this is me when I'm not bike riding). You do not want to work out in impractical shoes (read: flip flops, ballet flats, cute heels). I don't recommend socks either, only because socks can slip on some surfaces and that would be bad. You may want to work out in 80's legwarmers and tights and I think you should rock out with your bad self and go for it if it makes you happy.
If you choose, you can enhance some of the exercises with resistance bands. They are not necessary. Don't spend your money on them if you don't think you'll actually use them.
If you choose, you can enhance some of the exercises with weights. They are not necessary. Don't spend your money on them if you don't think you'll actually use them. If you want to try weights, a filled water bottle or milk jug is very useful. For a heavier weight, a bookbag with a textbook or two is fine; wear it on your back for pushups and planks and over your chest for squats and crunches.
If you choose, you can wear/use a fitness tracker for your activities. I personally use the MyZone tracker, augmented by Fitbit for GPS/mileage tracking of my bike rides (and doublechecked by a Bontrager GoTime mileage counter, which only does — you guessed it — mileage statistics). It is absolutely not necessary but if you are a person who likes tracking things, I believe both iPhone and Samsung come with their respective company's health tracker apps available on the phone and that might be a good thing to try before you spring into spending money on something.
Exercise Descriptions:
Warm Up
It's not on the tracker sheet, but please spend 5-10 minutes warming up your muscles before you launch into anything. Walk around your living space, dance to some music, do some jumping jacks — get your blood moving and your muscles warm to prevent injury. I like fitting my exercise into my bike rides so I warm up on my ride, stop halfway to do some work, then resume my ride. On days I don't ride I dance and sing (embarrassingly badly), moving into my squats as the end of my warm up and my transition into the exercise sequence.
Squats
Honestly, refer to this link because she explains it better than I can. Learn to love squats because they are an amazing exercise and can do so much for you.
Easier: do sit-and-stands on a hard chair (think a dining room chair, not a cushy couch): sit in the chair, and then stand up. You can hold small weights to add to the challenge.
Harder: add weights to your squat. I prefer the single weight clutched in both hands in front of your chest.
Harder: add weights to your squat. I prefer the single weight clutched in both hands in front of your chest.
Crunches
Lay on your back with your legs bent and your hands at the sides of your head. Some people tuck their hands under their heads, some people tuck just their fingertips, some people touch fingertips to their ears; do whatever you have to do to help stabilize your head without pulling on your head and neck during the movement. For the movement itself, contract your abdominal muscles to curl up into the crunch, keeping your head and neck in line with your spine. Release.
Easier: only crunch up as far as you can go, even if it's only two inches. Good form is more important than range of motion; that will come with practice.
Harder: full sit ups (if you can do them without having your feet weighted down). Crunches with legs elevated (lift your calves parallel to the floor and hold them there while you crunch). Weighted crunches with a medicine ball held over your head (please don't drop it on yourself!).
Harder: full sit ups (if you can do them without having your feet weighted down). Crunches with legs elevated (lift your calves parallel to the floor and hold them there while you crunch). Weighted crunches with a medicine ball held over your head (please don't drop it on yourself!).
Side Leg Lifts
Lay on your right side with your legs extended. Either lay completely flat with your arm tucked under your head to cushion it, or curve your spine slightly so you can rest on your elbow — listen to what your spine prefers! Keeping your core tight and your legs straight, lift your upper (left) leg toward the ceiling (think like you are spreading your legs). Lower it with a controlled motion rather than flopping back down. When you have finished one side, roll over and do the other — if your set is 10 reps, it's your choice to interpret that as 5 and 5, or to do 10 on each side.
Easier: don't lift your leg as high and/or reduce the number of repetitions
Harder: wrap a resistance band around your ankles
Harder: wrap a resistance band around your ankles
Pushups
Admit that they're good for you. Position yourself laying face down, and push up onto your hands (arms straight) and toes. Keep your core engaged! Lower your upper body while keeping your core tight and your spine aligned; resist the urge to stick your butt up. Raise yourself back up. Form is super crucial in pushups! It is more beneficial for you to have proper form and be on your knees than to have improper form on your toes.
Easier: Pushups against the wall: stand straight and place your arms flat on the wall; engage your core and bend your elbows to bring you closer to the wall; then push away. Bent knee pushups: modify the traditional pushup position by staying on your knees instead of your toes.
Harder: One-armed pushups. Pushups with a weight on your back. You can borrow my cat to use as a weight.
Harder: One-armed pushups. Pushups with a weight on your back. You can borrow my cat to use as a weight.
Bent Leg Clamshell Lifts
Lay on your right side with your legs bent at the knee. Either lay completely flat with your arm tucked under your head to cushion it, or curve your spine slightly so you can rest on your elbow — listen to what your spine prefers! Keeping your core tight and your ankles together, raise your upper (left) knee toward the ceiling (think like you are opening the space between your legs like a clamshell). Lower it with a controlled motion rather than flopping back down. When you have finished one side, roll over and do the other — if your set is 10 reps, it's your choice to interpret that as 5 and 5, or to do 10 on each side.
Easier: don't lift your leg as high and/or reduce the number of repetitions
Harder: wrap a resistance band around your thighs
Harder: wrap a resistance band around your thighs
Plank
Admit that they're good for you. Position yourself laying face down, and push up onto your hands (arms straight) and toes. Keep your core engaged! Hold the position while keeping your core tight and your spine aligned; resist the urge to stick your butt up. Form is super crucial in planks! It is more beneficial for you to have proper form and be on your knees and/or elbows than to have improper form on your toes. If you can't do the full time either lower the time or hold the position as long as you can, take a 5-second break, and resume the position. Work up to holding for the full amount of time in one go.
Easier: Bent knee plank: modify the traditional plank position by staying on your knees instead of your toes. Bent elbow planks: modify the traditional plank position by staying on your elbows with forearms flat on the ground instead of braced on your hands — great for weak wrists!
Harder: One-armed planks. Planks with a weight on your back. Side planks.
Harder: One-armed planks. Planks with a weight on your back. Side planks.
Wall Sit
Defy gravity and sit on the wall. No but really place your back flat against the wall and your feet of a distance that when you slide down into position, your knees are directly over your ankles. Slide down until you are making right angles: your thighs should be parallel to the floor (a 90-degree angle at your hip joint) and your calves should be perpendicular to the floor (a 90-degree angle at your knee joint). Hold this position for the allotted time. If you can't do the full time either lower the time or hold the position as long as you can, take a 5-second break, and resume the position. Work up to holding for the full amount of time in one go.
Easier: decrease the time or take a 5-second break
Harder: hold your arms straight out in front of you with or without weights in your hands
Harder: hold your arms straight out in front of you with or without weights in your hands
Anything Else
I left room on the spreadsheet for you to add anything else you want to add to your own workout routine. For example, I will be adding my bike rides when I take them. Feel free to customize to your heart's content!
Sign Ups:
Use the below form to sign up for the challenge! I will put a sample comment below with a filled-out sign up form. I'll be creating a Google Sheet (since it's October, would it be a "Boo"-gle Sheet?) with a tab for everyone to track their progress.
Note that the signup lists your preferred cheerleading format: Discord, plurk, or comments on a DW entry. I'll go with whatever the majority prefers (if it's Discord, please shout at me if you've created your own server at any point and I may ask you for assistance if I have any trouble doing so!). Note that you can also sign up just to be a cheerleader. This challenge is all about your own level of comfort and if you want to be a part of the squad that cheers for everyone but aren't quite ready to do your own thing yet, then I welcome you with open arms. You absolutely do belong here.
But that's enough yammering from me; the signup form is below. It lists all the exercises I've outlined above (except the warm up). You fill out your goal numbers. If there's an exercise you don't want to do at all, just delete it. If there's an exercise you want to add, go ahead and add it. I'll be using your responses to make your specific tab on the sheet so don't feel like you have to do just what I do. As much as possible I will customize your tab just for you. (You can also customize your own tab, if you would like; don't think that only I have to do it.)
If you have any questions/comments/suggestions, please don't hesitate to drop them below! I absolutely want this to be a success for everyone and I welcome any and all feedback to that end.
SAMPLE SIGN UP
Squats (# of reps): 30
Crunches (# of reps): 30
Side Leg Lifts (# of reps): 30
Pushups (# of reps): 30
Bent Leg Clamshell Lifts (# of reps): 30
Plank (duration): 30 sec
Wall Sit (duration): 30 sec
Anything Else? I WILL SPOOKY DANCE TO THRILLER EVERY DAY THIS MONTH!
Your preferred cheerleading avenue: for the example I don't have to answer this, but you do!
FEEDBACK
MUSIC
no subject
no subject
Squats (# of reps): 20
Crunches (# of reps): 20
Side Leg Lifts (# of reps): 20
Pushups (# of reps): 20
Bent Leg Clamshell Lifts (# of reps): 20
Plank (duration): 20 sec
Wall Sit (duration): 20 sec
Anything Else? Spooky Scary Sekelton remix is a banger for cardio.
Your preferred cheerleading avenue: Discord!
no subject
Squats (# of reps): 30
Crunches (# of reps): 30
Side Leg Lifts (# of reps): 30
Pushups (# of reps): 30
Bent Leg Clamshell Lifts (# of reps): 30
Plank (duration): 1 min/60 sec
Wall Sit (duration): 1 min/60 sec
Anything Else? #1: Bike rides as the weather/work permits (8 mile minimum/20 mile maximum)
#2: those glute-squeeze-for-shimmy exercises I've been neglecting
#3: hip up/hip down/hip circles that I've also been neglecting
Your preferred cheerleading avenue: carrier pigeons (aka I'll be doing what the majority wants)
no subject
Squats (# of reps): so many. 50?
Crunches (# of reps): 30
Side Leg Lifts (# of reps): 30
Pushups (# of reps): AS MANY AS I CAN IN ONE GO this will not be 30 at first let me tell you
Bent Leg Clamshell Lifts (# of reps):
3050?Plank (duration): 30 sec (for starters)
Wall Sit (duration):
30 sec (for starters)60 secAnything Else? I'm still chipping away at two other 30 day challenges here and here so I'll see how that works out. Also, Sundays are my designated rest days. Gotta have those.
Your preferred cheerleading avenue: Discord or plurk works best for me! I do tend to check those each day, but DW notifs might get overlooked. I'll roll with majority vote of course!
no subject
Squats (# of reps): ...20?
Crunches (# of reps): 30
Side Leg Lifts (# of reps): 30
Pushups (# of reps): 0 (just... nah.)
Bent Leg Clamshell Lifts (# of reps): 50? 80? Who knows.
Plank (duration): 30 secs
Wall Sit (duration): It depends on how the first time goes.
Anything Else? I guess it all depends on how it goes, really. Might start slower and increase? Yeah, it depends on what my body feels like for the day. Also, will be getting a treadmill soon, so this might change my plans too, depending!
Your preferred cheerleading avenue: Uh. DW is pretty much not it. Plurk or Discord? I have... never used a Discord big chat, haha. ANYWAY. Kite will have to keep reminding me of the spreadsheet and everything, so whatever works, works.
no subject
Squats (# of reps): 30
Crunches (# of reps): 30
Side Leg Lifts (# of reps): 30
Pushups (# of reps): 30 - modified to knees
Bent Leg Clamshell Lifts (# of reps): 30
Plank (duration): 30 sec - modified to knees
Wall Sit (duration): 30 sec
Anything Else? Bike Ride= 11 mile route or 6 mile route with hill.
Walking: One trip around apartment complex as warm up
Your preferred cheerleading avenue: Discord or plurk. I love discord myself.
Side Note: I have a prosthetic leg, so I will be modding a few things to compensate with that. It's because of this leg that I need to do all of this. I'm so out of shape.
no subject
Squats (# of reps): 10
Crunches (# of reps): 20
Side Leg Lifts (# of reps): 10
Pushups (# of reps): 10 (modified; knee)
Bent Leg Clamshell Lifts (# of reps): 20
Plank (duration): 20 seconds
Wall Sit (duration): 20 seconds
Anything Else? 2.5 mile walk (3 times a week)
Your preferred cheerleading avenue: Discord or Plurk