Workout: The BOB

I usually do this workout late in the week, when I know I’ll have a full two days to recover. It’s not one I’ve seen written up anywhere, and it really needs a companion workout The FOB. The BOB is a workout that targets the entire Back of the Body.

Somewhere I read a discussion that people do exercises for the front of the body because they can see them in the mirrors while the do them, and they tend to get the notice in public. We talk about biceps, chest, abs. Always we talk about abs. But who looks at someone and says: Wow, check out their lats! Those are really sexy hamstrings!

The muscles along the back of the body are the ones that really stabilize us and keep us erect. These muscle groups need as much attention (if not more) than those along the front (except, ofcourse, that all these groups really need to be balanced. Ignore the front for the back and you're in trouble, too).

It’s best if you can do it in a push/pull manner, but when the gym is busy, I take the moves however the equipment allows.

First: Assisted Dips. Find a assist weight that challenges you but let’s you do reps of 15/12/8. For a stable/unstable workout pair with foot pushes, or another balance move.

Second: Back Extensions. 15/15/15. Any variation you favor. Going unstable? Stretchy-band tricep pushups on one foot. 10 each foot.

Third: Leg Extensions: 15/15/15 Do not go too heavy here. Concentrate on finishing the move.

Back on our feet for the Fourth: One Footed/ One Armed Cable Rows. 15/15/15 each side. Alternate paired sides (r arm/r leg) and opposite sides (r arm/l left). Going more unstable? Pair with one footed tricep pull downs.

Fifth: Leg Press. I’m still doing one leg here to get the strength up, but choose your own poison. Going unstable? Pair with another balance move.

Sixth: Lat Pull Down. Because of the arthritis in my one shoulder, I tend to do these in drop-weight fashion. Heavy for 5-8; drop weight, increase reps. At 20#, it’s until I hit functional failure.

Remember to stretch during rest periods and treat yourself to a good stretch (or foam roll) afterwards. Then hit the showers. We’ve earned it.

I also blog at: A Stitch In Time throughout the week and BlogHer on Mondays and Saturdays.

Tale of the Scale:Travel and Business, Ah the Challenge..

This week I shoe-horned my Sunday workout between errands for a conference I was helping to coordinate. I stayed at it as long as I could, both energy and time-wise, and I was happy with the overall work.

Then Monday through Wednesday I was AT the conference. Time was not really under my control; I was up early, out late, eating predetermined foods. I knew I would not have time for a workout while I was there; but rather foolish expected I would stop at the gym on my way home. By the time I hit the exit for 24 Hour, all I wanted was a nap.

I did make my normal workout on Thursday, and I am planning a "make up" workout today or tomorrow. But this is just one week.

It makes me think of the people who travel for business all the time and how they say "I just do not have time or energy in my day". I've always thought, if this is important to you, you'll make the time. And the exercise creates the energy. This week I was wrong.

I spent the better part of 3 days running around, working hard at creating a positive experience for the conference attendees. I did my job and I did well. But there was no spare time nor a drop of spare energy for me to devote to much exercise. I did pack my stretchy bands, and would take short breaks where I'd press, row, curl a little. Even that exertion felt stolen, hard, and half-hearted.

I've seem business people travelling, getting up an hour early so they could get some cardio and a little strenth training in. I've seem women at conferences leaving the last session, running to the hotel to work out before heading out to a night of dinner, drinks and networking. My hats off to you all who do this regularly. This week, I couldn't do it.

Looks like I need to work on some long-day endurance if my life continues demanding that I participate in the world more.

I also blog at: A Stitch In Time throughout the week and BlogHer on Mondays and Saturdays.