<p>Idad, if you want a great glute workout, be sure to check out my blog tomorrow… I’ll post a little sneak-peak this evening…</p>
<p>Here’s just a small sneak peak; check it out tomorrow after 8AM central time…</p>
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<p>I have used iTrain for elliptical, dreadmill, rowing etc. workouts and like them, especially for travel.</p>
<p>They are aparently currently offering a free workout download:</p>
<p>Text the word “ITRAIN” to phone number “90210” (US Only).</p>
<p>I have taken advantage of free downloads from their website and they have been good. I’ve never done the text thing, so I am not endorsing, just passing along the info.</p>
<p>One of today’s core exercises:</p>
<p>[Side</a> Plank with a Twist](<a href=“http://www.youtube.com/yelkaim1#p/search/5/LA0Pd21rqiY]Side”>http://www.youtube.com/yelkaim1#p/search/5/LA0Pd21rqiY)</p>
<p>Yikes – he makes that look like a walk in the park. Which it isn’t. Glad it is labeled as advanced, because there is no way I’d be able to do that at my competency level.</p>
<p>I did five of them with no problems - I stopped because I was hitting the weight bench with my foot. Need to clean up the basement.</p>
<p>The hard part is supporting the side plank on just the top leg for 30 seconds. I think I was doing 8 slow, steady knee drives/twists per side. Last week was just the knee drives without the twist – a German national soccer team invention. I’m feeling it in my groin/inner thighs.</p>
<p>iPod nazi is not quite as calm and relaxed doing these full workouts in real time. He’s definitely kickin’ his own butt – breathing hard and having to grab a little extra rest here and there. It’s actually kind of reassuring, because I’m certainly finding it more than a little challenging. </p>
<p>Thirty seconds on each side of this one is just one of six exercises in a set with no rest in between exercises and 30 seconds rest in between each of the three sets. It’s not real high intensity in terms of heart rate, but it’s challenging.</p>
<p>A-ha! His shoulder, elbow and the top foot form a triangle. That makes things a tad easier. Try doing that exercise when all three represent dots on a straight line. :)</p>
<p>Run 5.1 miles at a really slow pace to loosen up my muscles from the Saturday run and did some pushups.</p>
<p>Hops, I’m looking forward to new posts on your blog.</p>
<p>You guys are starting to scare me.</p>
<p>Yeah, me too. ^^^ At least my exercise is easy to understand. Left, right, left, right.</p>
<p>7.3 miles done in purple running shoes. Wish I could go back to bed instead of to work.</p>
<p>Nice blog on the TRX lunge, hops! I’ve been holding off trying that one ‘til I get my one-leg balance whipped into shape a little better. I can easily see myself falling over with my foot all twisted up in strap. It might be a good progression now that I can do Valslide reverse lunges without falling over! An even more advanced progression is jump squats from that position! That might be a little too athletic for a 57 year ol’ (formerly) fat guy like me!</p>
<p>All of these single-leg exercises are fantastic because they force you to stabilize your hip in three planes – back/forward, left/right, and up/down.</p>
<p>This is the one I was doing yesterday with a 25 pound DB instead of a kettlebell:</p>
<p>[Kettlebell</a> Overhead Reverse Lunge - YouTube](<a href=“Kettlebell Overhead Reverse Lunge - YouTube”>Kettlebell Overhead Reverse Lunge - YouTube)</p>
<p>MOfWC, that’s why I stick with running. As you said, the instructions are easy to follow. 
Now and then I try a few of the exercises done by idad, hops and CJane, but I can never make myself do the whole thing. The glute airplane is awesome, though.</p>
<p>Please tell us more about the purple shoes! I’m intrigued.</p>
<p>I’m resting my infected ankle for a week and hating every minute of it. The only good thing is that I’ve become more vigilant about my food. I started tracking again and staying in the WW guidelines. (Anyone know how points translate to calories?) </p>
<p>Also, have spent way too much time online reading about staph infection. Came away with the feeling that the best thing I can do for myself is to take the antibiotics and eat really well (lots of raw foods/greens), which should boost my immune system.</p>
<p>I like running too but it does require preparation. I have to make sure that I have clean tech clothes, iPod charged and in my bag, water bottle, glide stick, sunglasses if outdoors (I like things dark), etc. It’s mostly autopilot stuff now but it is a real pain if I forget something.</p>
<p>^^I have run for nearly four decades mostly with just running shoes, socks, t-shirt, and some shorts. Simple.</p>
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<p>Bug spray.</p>
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<p>As far as easy instructions, this new iPod nazi program is cut and dried. On Sunday or Monday, I watch the video of iPod nazi doing the entire workout for that week. So I know what the exercises look like. If any of them seem complicated, I can try a couple of reps, but mostly I just use the Monday workout as a run-through. I’m going to do nine sets of each exercise over the three days, so if I don’t nail it on the first set, it’s not the end of the world. Then, I just hit play on the iPod and follow along with the audio from the video I’ve already watched. I’m really proud that, after 19 workouts, I still haven’t had to hit the PAUSE button. I’ve come up a few reps short a few times, but I can usually go the distance by the end of the workout.</p>
<p>I enjoy the variety.</p>
<p>I pack six things: shoes, socks, shirt, underwear, shorts and towel. The other stuff is usually in my bag permanently. If I forget something, it’s a pain.</p>
<p>When you’re overweight and losing, you can have chafing problems. They’ve declined quite a bit since losing weight. I forgot to put the glide stick on yesterday but was fine without it. In the past, chafing would be a problem at 3+ miles. I have a lot of tree pollen allergies and getting that stuff in my eyes can make for misery. Bad enough that I have to breath it in. Fortunately, it’s mostly mid-late Spring and early-mid Fall.</p>
<p>Bugs are only a problem for me very late in the afternoon.</p>
<p>@ Bromfield: Good job resting that ankle AND tracking the food. That way you won’t allow the ankle to set you back more than necessary. As you rest your ankle, treat it with the discipline you would bring to exercising, because that is what will get you back to exercising. Your workout of the day is : taking care of the ankle!</p>
<p>On the simplicity of running:
I love the theory of just throwing on a pair of sneaks and heading out.
My reality is more like BC’s: right kind of socks? check, running shoes? check, Body Glide for longer runs? check, amphipod or fuel belt for hydration on longer runs? ditto shot blocks? check, pony tail holder or visor or cap? check, ipod and is it charged? check, headphones? check, Garmin and is it charged? check</p>
<p>The process to get out the door can take on shades of the ridiculous on my part.
Of course, if my running shoes were purple, that all might be different ;)</p>