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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
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4/1/14 10:58 A

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Striver, the advanced forms of these routines should be your goal. But that doesn't mean that basic squats and lunges still aren't very good for you too. Consistency is the best thing for you -- do them regularly.

As for the rows. You should be lifting by squeezing the shoulder blades -- that's where you should feel the effort. Don't go too high or fast, which tends to mean you are letting the arms do most of the work. Have someone stand behind you -- s/he should be able to see your lats squeezing together. If you can't feel then, have him lightly touch them so you know where your focus should be.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
4/1/14 7:17 A

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Catherine: That makes a lot of "burpee" sense. More modified than I have been trying to do, but still approaching the purpose of the burpee.

Good luck STRIVER....



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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4/1/14 2:53 A

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i will start by saying i am totally thrilled to discover that i am not the only person who cannot do complete pushups. i am actually pretty good on form, especially for incline ones, but i get to a point where it just feels that going down any further will be falling rather than descending. i keep working at it, and adding to the number (slowly).
i appreciate the help and suggestions and of course I read your whole message, Catherine, and it was largely the kind of response i was hoping for as were Stacie & Jean's. i thought it was clear that i knew i couldn't do it all, and certainly not the number of reps and sets. i wanted help in determining what was reasonable to try. and i will say that i pulled out the full length mirror to watch myself do most of them, for form. ok, i'm happy to replace sit-ups with crunches (and think i read somewhere once that sit-ups are supposed to be bad for your back anyway). and i'm happy not to even try to jump for months or years (although he did give me the impression that that was part of the point of the whole thing). when i do ST, erratically, i do do squats and lunges, and will continue to focus on them. i admit i have no idea of what the form should look like for rows, though i do those regularly too and kind of like the rows from planks. but probably am doing them wrong. in any case, it's a needed change from my ST routine, and i didn't used to be able to do mountain climbers and i like the one legged arm weight exercises for extra balance training. more interesting than the tree. so, i will continue but very modifiedly and very carefully. been injured enough.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,696)
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3/31/14 4:55 P

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By the way, the burpee described in the video is actually a variation (one of many). The classic burbee is squat, thrust back to upper pushup position, jump back to squat position, standing jump. It doesn't include the lowering part of the pushup, although you are of course in the upper pushup position after your squat thrust. That's how I do it. I don't include the pushup.

If you can't yet do the thrust part of the burpee, I'm not sure there is a great benefit in the exercise for you. You would be better off doing routines that strengthen the thrusting ability of the legs. For example, a partial thrust back (i.e. just a short distance rather than the full extension) would probably be better than walking the feet back, at least in terms of getting the benefit intended from this particular exercise.

Edited by: LIVE2RUN4LIFE at: 3/31/2014 (16:58)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
3/31/14 2:12 P

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STRIVER: I do about 1/2 of this workout twice a week. It doesn't take me very long.

WARM UP:
I set a timer for 2 minutes.
I started out by doing about 10 squats and then 10 jumping jacks. Now I am doing squat jumps - In 2 minutes I can do 2 sets of 15 with a short rest in between.

SUPER SET #1:
I set a timer for 5 minutes.
I modify all of these. The row from plank.... I row from my knees. Push ups ... on my knees... Sit ups.... are slow and need arm assistance. I can almost make it through these 3 sets 2 times (not quite). Crunches are probably enough rather than a complete sit up.

SUPER SET #2
I set my timer for 5 minutes.
I DO NOT DO plyo lunges. What I do looks more like a walking lunge.
The single leg squats I can actually do!!!! LOL!!!
Again, in 5 minutes I get through this 2 1/2 times.

SUPER SET #3
I set my timer for 5 minutes.
Mountain climbers are very difficult, but I do them with a brief rest between each one.
Legs down are very difficult, but I can do them again resting a lot.
Again, I only make it through this 2 times.

SUPER SET #4
I can do these - I set the timer for 5 minutes.

SUPER SET #5
Even though he says 4-5 sets of 10 for a beginner. I set my timer for 5 minutes. I rest a lot. I might manage 1 1/2 or 2 sets of 10 in 5 minutes.
Now these are awful. I go through the motion of a burpee the best of my ability which is extremely poor. After 2 or 3 very slow burpees - my heart is racing. This is how it looks:
Stand up straight (I can do this part).
Forward bend to touch the floor (I bend my knees)
Jump back with feet (ha, ha, ha, ha) I walk my feet back into position.
Push up (I end up laying on the floor and then rolling my body back up to the pike position again) - there is no push up here.
Jump feet back in (ha, ha, ha ha) I walk my feet back in.
Stand up and jump in the air.... well this I can do, but I could do it a lot better.

PLANKS
I set my timer for 3 minutes
I hold all 3 positions for as long as I can (way shorter than a minute). Maybe someday I will be there.

STRETCHING
I like this one - I can do these.

*****

I agree with Catherine that he does mix up beginner and advanced. Many of his beginner suggestions are too tough for me. But the whole point, for me, is to do something even if it is extremely modified (which mine is). I just am not as strong as I was 20 or 30 years ago.

I am very cautious and may have some sore muscles after doing 1/2 of this routine, but not painful sore - just enough to know that I did something.

Just be smart.....


Edited by: SEABREEZE65 at: 3/31/2014 (14:17)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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3/31/14 1:18 P

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I just watched the video. I have a whole bunch of issues with it.

OK, this is going to be a really fussy post. Please feel free to send it to the bit bucket.

First, he mixes together the regular and advanced forms of the exercises. And although he says some form of "x if you are a beginner, y if you are advanced," I'll bet most people do just what you appear to have done, which is to go straight to the advanced workout. You aren't ready for it. Heck, I'm not ready for it. Actually, I can do most of these routines now, but not as many reps with as little rest and as many routines as he puts into one workout. Too much. I don't know where to start, but with most of us, when we try strength routines that are too advanced for us, the body "cheats" and, best case, the exercise isn't doing what you think it is and worst case, you hurt yourself. There are many, many ways for the body to "fool" you into thinking you are advancing when you aren't. Better to start with the simpler forms of the exercises, a few at a time, master those with great form (stand in front of a mirror and know what to look for) and then progress to the more advanced forms. I, personally, would also make this at least two sessions, maybe three. I would also rest longer between sets. The point is to be able to do each exercise correctly, not to drive yourself through, so tired that your body is cheating right and left.

Don't do jump squats until you have mastered the basic squat. Don't do jump lunges until you have mastered the standing lunge and the walking lunge. Start with basic rows -- most people do these wrong, by the way. The work is supposed to be done by the back/shoulder blades. Most of us females "cheat" by using the arms and momentum. Row from plank, if you don't know how to use your lats to do a row, will just encourage the wrong form, imho.

It isn't that these aren't great exercises, but they are only great if you are ready for them and can do them properly. It was three years of consistent training twice a week before my trainer moved me to jump squats and I have only recently moved into jump lunges. I still can't do regular pushups, so we do the forms that I can do properly. I can count on the fingers of one hand the number of times in 5 years he's had me to sit ups. Lots of crunches, though and leg lifts.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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WILEE323's Photo WILEE323 Posts: 703
3/31/14 12:48 P

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Sounds like you have it figured out to me! I've done it a few times with modifications. I'm keeping track on a spreadsheet so I can see my progress. I also do sets of 10 on the plyometric jump squats. Pushups are a killer, but I figure I can only get better. I've been doing incline ones. Situps - yikes! I cross my arms over my chest and begin by pushing my lower back into the floor. That seems to help me. Perhaps start with upper body crunches instead. I bend my knees a bit on the leg downs and again push my lower back firmly into the floor. I'm good at doing them one leg at a time, but both legs is definitely a challenge. I'm going to modify the single leg squats by using my TRX for support. You could probably rig up something similar.

I keep reminding myself that this is an advanced workout. I have to take it at my own speed, modify when needed, and look forward to getting better and stronger! Hang in there!

Stacie

I am a runner because I run. Not because I run fast. Not because I run far. I am a runner because I say I am. And no one can tell me I'm not. ~ John "The Penguin" Bingham


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STRIVER57's Photo STRIVER57 SparkPoints: (61,906)
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3/31/14 11:49 A

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just spent an hour going through the iron strength workout. not so much doing it as seeing what i could do, what i had to modify, what i'm not sure of. i certainly can't start out at his suggestions not and expect to be able to move the next day. and well i was never really in shape until around age 59 so there are just things I can't do, or can't do write. so i'm hoping people have suggestions.
i was surprised to discover I can do the plyometric jump squats. for now i settled for 3 sets of 10, instead of 6 of 15, but this is doable.
the rows from planks were fine. pushups well i have always had a problem with pushups, getting down all the way. i have mostly been doing incline pushups, but i see that I can get most of the way down on real ones too. not knee ones, because that hurts my knee.
sit-ups. utterly impossible. only if i wildly swing my feet and a bit my arms. same problem in yoga and one coach Nicole exercise. i can hold planks, do crunches, bicycle crunches, etc. cannot sit-up. does anyone have ideas on how to learn it, or should i just skip it, replace it by bicycle crunches, or wait til i consider a personal coach again?
the running and jumping lunges and the single leg plyometric squat. balance issues. i really need to either hold on to something or at least have something to grab. the running lunges can be done like that, the jumping ones not so much. i will work at those but am not sure they will ever be sufficiently controlled to be valuable. and the single leg isokinetic squat is hard enough jumping with it looks like a good way to break my neck.
astonishingly, the mountain climbers work!! the legs down exercise not well, not controlled, but feels like i could advance on it.
all the arm exercises are ok.
burpees i have stupid feet and am not sure these will ever stop being jerky because i have to think out each movement, but aside from the forehead to the floor being impossible in the push up part i actually can do it.
all advice gratefully accepted.

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