About 8 years ago, a friend said "can you make a video of your pushups?" Not one to disappoint, I promptly procrastinated until a pandemic took place to start encouraging my friends and fellow prospective fitness enthusiasts with an instructional video as requested.
As a way to help folks cope with staying inside when feasible, I'm putting together a short series of videos for exercising in cramped spaces as I've come to figure things out for myself.
However, amateur camera work, minimal planning, and marginal formal fitness training beyond a season and off-season of football conditioning led to a very scattered initial set of instructional videos.
Here's a working draft outline of what I intend to cover and the overarching format so that we can all benefit from some clarity.
Disclaimer:
Sleep, nourishment, stress, activity, flexibility, then exercise. If you've got limited access to food, or are juggling lots of stuff like kids and figuring out work don't get down on yourself about fitness. You're probably doing a lot already and the real trick is to figure out ways to make things more digestable and feasible or how to get support so that you can take appropriate care of yourself.
Breathing:
exhale on exertion
counting with heartbeats/breaths
Body:
do the basic exercises, note posture, etc. sense/connect with yourself
Mind:
Did you do what you set out to do qualitatively?
Did you do the numbers you intended to do?
Did you do your best?
Did you push yourself past discomfort?
Spirit:
How has your relationship with your body changed from when you started to where you are now?
Can you take confidence in having done something as a priority for yourself?
What will you choose to acknowledge or celebrate from the experience?
Indoor cardiovascular activity:
Windmills
Jumping jacks [loosen up limbs/general flexibility, get heart rate active]
Jump rope/imitation jump rope [cardio, mild calves, pectoral warm up for crossovers]
Just jumping up and down [engage the calves]
Dancing, or as James Brown might suggest: Get up offa' that thing!
Core
Sit ups
crunches
twist
oblique torques
scissors
flutter kicks
almost dragon flags
Pushups
Basic pushup:
from knees
full plank pushup
diamond [tricep]
knuckle pushups
finger pushups
two-finger/hand pushups
variations
Squats
Pistol squats
Lunges
Wall sits
Donkey kicks
Hydrants
Combination exercises:
mountain climbers - pushups
burpees (run in place, get down, do pushup, jump squat up, run in place, repeate)
down-ups (run in place, drop straight to pushup)
Probably borrowed from yoga with zero breathing context
Pushups+hydrants
mindfulness
As a way to help folks cope with staying inside when feasible, I'm putting together a short series of videos for exercising in cramped spaces as I've come to figure things out for myself.
However, amateur camera work, minimal planning, and marginal formal fitness training beyond a season and off-season of football conditioning led to a very scattered initial set of instructional videos.
Here's a working draft outline of what I intend to cover and the overarching format so that we can all benefit from some clarity.
Disclaimer:
Sleep, nourishment, stress, activity, flexibility, then exercise. If you've got limited access to food, or are juggling lots of stuff like kids and figuring out work don't get down on yourself about fitness. You're probably doing a lot already and the real trick is to figure out ways to make things more digestable and feasible or how to get support so that you can take appropriate care of yourself.
Breathing:
exhale on exertion
counting with heartbeats/breaths
Body:
do the basic exercises, note posture, etc. sense/connect with yourself
Mind:
Did you do what you set out to do qualitatively?
Did you do the numbers you intended to do?
Did you do your best?
Did you push yourself past discomfort?
Spirit:
How has your relationship with your body changed from when you started to where you are now?
Can you take confidence in having done something as a priority for yourself?
What will you choose to acknowledge or celebrate from the experience?
Indoor cardiovascular activity:
Windmills
Jumping jacks [loosen up limbs/general flexibility, get heart rate active]
Jump rope/imitation jump rope [cardio, mild calves, pectoral warm up for crossovers]
Just jumping up and down [engage the calves]
Dancing, or as James Brown might suggest: Get up offa' that thing!
Core
Sit ups
crunches
twist
oblique torques
scissors
flutter kicks
almost dragon flags
Pushups
Basic pushup:
from knees
full plank pushup
diamond [tricep]
knuckle pushups
finger pushups
two-finger/hand pushups
variations
Squats
Pistol squats
Lunges
Wall sits
Donkey kicks
Hydrants
Combination exercises:
mountain climbers - pushups
burpees (run in place, get down, do pushup, jump squat up, run in place, repeate)
down-ups (run in place, drop straight to pushup)
Probably borrowed from yoga with zero breathing context
Pushups+hydrants
mindfulness
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