<p>Ordered the book last night… hopefully get it end of this week/early next week. </p>
<p>I’m gonna head out to the gym here in a few minutes to workout. The past few weeks I’d just have bench and squat to do tonight. I’m bumping it up and adding push press and lat pulldowns to the mix for the next few weeks.</p>
<p>Did the hour hot yoga class at noon today. Tried not to stress about being gone for “lunch” for so long because it sort of defeats the mental benefits of the yoga class. Great workout and is really helping my hamstring, hips etc. I didn’t feel like I was going to pass out today.</p>
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<p>I’m pretty sure you’ll like it. Heck, the 13 exercise dynamic warmup and the plank progressions alone are worth the price of the book.</p>
<p>I’m finding that the structure of the workouts: dynamic warmup, core, and two 2-exercise supersets of strength training are really paced well and just about an ideal length.</p>
<p>Be sure to download the one page-PDF workout sheets. It gives you an easy one page cheat sheet for each workout:</p>
<p>[Werkit</a> Workout Logs: New Rules of Lifting for Abs](<a href=“http://werkit.com/programs/nrol4abs]Werkit”>http://werkit.com/programs/nrol4abs)</p>
<p>MWC, I did yoga today, too. It had been months since the last time. The flexibility is still there but the balance is not. Boy, I’ve got some catching up to do.</p>
<p>MOWC:</p>
<p>The hot yoga sounds like just what the doctor ordered. I don’t know how ya’ll handle all that balance stuff. I keep chipping away at it, but I think I must be missing the balance gene.</p>
<p>I did finally “get it” on the one leg hopping in my warm up today – at least on one foot. Ten hops forward and back without having to reach out steady myself. That’s like breaking the four-minute mile for an ol’ (formerly) fat guy. Not so good on the other foot.</p>
<p>I am neither flexible nor good at balancing, but the hot yoga really helps. You just focus on a spot ahead of you (or yourself in the mirror) and try to make your leg really solid and firm. If you fall out you try to do it in a way that doesn’t take down other people with you. 
I love when there are guys in the class because they are usually less flexible and worse at balancing than I am!</p>
<p>The only thing in my yoga class incould do better than the other yogi (?) was a headstand, because no one else could do it. Kudos to you MOfWC for sticking with you yoga class!! </p>
<p>I ran 5.3 miles in 45 min - on a treadmill. DH reluctantly agreed to pedal his bike next to me. Surprisingly, I’m neither tired nor bored. Next time I will try to run for an hour (I think the next lecture by Mr. White is about an hour long).</p>
<p>idad, the hopping is easy for me, but I thought the leaning forward with a weight in one hand and the other leg parallel to the floor was surprisingly difficult. (In terms of balance.) Definitely easier on one leg than the other. When I took ice skating lessons I could only do crossovers one way…</p>
<p>Ha. I have to do that one standing next to a wall so I can steady myself if I start to fall over. I get it going OK about half the time. I did quite a few reps today with no hands and then I’d lose it for a couple reps. I don’t feel too bad, I notice that the Harvard football player doing the exercise in the Mike Boyle NFL training camp video has a couple of shaky moments and the player in the background is almost as shaky as I am.</p>
<p>It’s like an illusionist trick; all kinds of distraction. You start paying attention to the hand with the weight and the leg coming up off the ground, when the real action is really with the hip and thigh of the leg that you are standing on. I think the fact that these exercises are challenging on so many levels is what makes them fun. I mean, there the balance, the standing on one leg, and then the fact that you’ve got one weight in your hand which wants to destabilize the whole thing. I’m kinda determined to really nail this one because it is by far the safest deadlift for your back.</p>
<p>Here’s the Workout of the Day from CrossFit Springfield in Springfield, IL today… </p>
<p>“SNOWMAGEDON”</p>
<p>1 Round For time:
-shovel your drive way
-perform 30 Overhead squats with your shovel overhead.
-Lunge 50 steps with shovel on your back
-perform 50 Push Ups
-sprint 50 ft
-50 Airsquats
-Sprint 50 ft
-50 Sit Ups
-5 Snow Angels
-Make 50 Snowballs and hit as many innocent bystanders as possible. I want pictures.</p>
<p>D and I woke up at 5:30 to go to the gym where we started with light weights and some floor exercises. I did the plank and side plank- which is my current favorite, and taught my D some exercises on the Bosu. I didn’t think I had it in me to workout so early but I came home with so much energy that I promptly started my housework including walking the dog for 30 minutes! </p>
<p>Tomorrow, D and I will be doing yoga.</p>
<p>Side plank at 5:30 am. Now **that **is hard core! It’s great that you and your daughter could go to the gym together. That will make it a lot of fun.</p>
<p>I woke up at 5:30am to go out and run. I looked out the window and it looked too dark and damp, so I got back in bed. Now it is pouring rain which means dreadmill after work. This time of year is just too hard for me as far as getting out the door in the morning to run. It doesn’t help to have given up the mileage goals. Not a bad thing, but it makes it VERY easy to get back in that bed!</p>
<p>I have been doing the exercise bike first thing in the a.m. (after a snack but before breakfast). I feel good for the rest of the day. It’s just too hard to exercise at night when I’m tired and looking for excuses.</p>
<p>And if I had to get dressed and go out in the dark for my exercise…no way! So I’m lazy but I have a work-around. ;)</p>
<p>My early morning workout at the gym was my first ever so I was excited about it. I hope I can maintain it as this schedule works so.well for me.
I love side planks because its the only thing I feel will help me with my silly “muffin top”. Seriously, my main goal is to avoid the bad health issues that have plagued my family. Most were avoidable with a sense diet and exercise.</p>
<p>lilmom, I so envy your being able to exercise with your D! Mine is far away studying abroad. :(</p>
<p>My exercise routine lately has been mostly therapeutic – some physical therapy stuff for my shoulder and wrist and some yoga to keep me flexible and strong, at least in my legs. I’m resigned to waiting on any arm routines with dumbbells for now. </p>
<p>One trick to balancing is to “activate” the leg and arm(s) that are up in the air, not just the standing one. So, for example, with the dead lift position, you would “push” through your suspended foot as if you were standing on it, or as if you were pressing it against a wall. I learned this in yoga and it really helps.</p>
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<p>Hmmm. I’ll have to try that. Sounds like a good tip!</p>
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<p>I’m the living proof that this method of muffin top exorcism does work. :)</p>
<p>6 miles after work on the dreadmill at the gym while I watched a rerun of Without a Trace. Life could be worse!</p>
<p>That show sounds interesting.</p>
<p>I’m impressed by how persistent you are in your running.</p>