Full Body Weight Lifting workout…for the week 1/21/2019

This is the weight lifting workout I will be doing for this week. As always modify to your abilities. The weights I put in are for my reference so I can keep track of my progress

If you made a new years resolution and are having a hard time keeping it up. Be kind to yourself. I don’t think resolutions are the best way to go about this. This is a journey and you are going to be on it for the rest of your life. Pick up and keep going. Even if you hit a bump. I have been talking to my friends and they feel guilty that they stopped something they started for two weeks. Guilt may just make you pause to inaction. That is not positive forward movement. Don’t let one misstep derail your life change.

| The Ultimate Full-Body Workout | (I got most of the workout from Bodybuilding.com)

Warm-Up: Perform 1 Round

  • 10 minutes on the elliptical
  • Dumbbell Halo: 10 reps in both directions
  • Standing Dumbbell Reverse Fly: 10 reps
  • Standing Dumbbell Scap Raise: 10 reps
  • Dumbbell Romanian Deadlift: 10 reps
  • Dumbbell Goblet Squat: 10 reps
  • Planks for 30 seconds

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds

  • Dumbbell Clean: 3 reps 20 lbs each arm
  • Dumbbell Push Press: 3 reps 25 lbs each arm
  • Dumbbell Front Squat: 3 reps 20 lbs each arm

Complex 2: Perform 4 rounds, resting 60 sec. between rounds

  • Dumbbell Crush Press from Floor: 10 reps per leg 50 lbs
  • Bent-Over Row: 10 reps 3 25 lbs per arm
  • Reverse Lunge: 10 reps per leg 25 lbs per arm

Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between.

  • Single-Arm Dumbbell Snatch: 10 reps 20 lbs
  • Single-Arm Dumbbell Farmer’s Carry: 100 feet 40 lbs
  • Sit ups 10 reps
  • Renegade Row: 10 reps 25 lbs

Keep up the good work. If you had a hiccup keep be kind to yourself and keep going. Remember its a journey not a race. But you can’t make any progress unless you keep trying.

Again if you have made it this far, thank you for reading. Talk to me, let me know if you have any questions.

Kali melts my brain…but I love it.

Kali a.k.a Escrima and or Arnis. Is a Filipino martial art. During the Spanish occupation of the Philippines, this martial art was disguised as practicing a stick dance. The Spanish Conquistadors in the 1500’s did not want to have the people they occupied teaching and learning a martial arts.

In Kali we focus on the ability to transition from weapons to open hand combat with fluidity. Kali very much believes that open hand combat uses the same moves as having weapons so both are learned and taught congruently. We learn single stick, double stick, sword and stick, and dagger.

Part of the reason it melts my brain is that forces me to use both sides of my brain. What we learn on the one hand we will learn on the other. So I am right handed and we may learn something like say, the Running Saint Rafael on the right side, but to do the whole thing you have to do it on the left side all together. Making the left side of my body do what I want it to do can and often does melt my brain a bit.

I can say it is getting better, and the more I learn the better it gets. However, Kali class is right after Muay Thai, and my body is usually tired from Muay Thai and then I ask my body and mind to figure out how to move it around and not hit myself with the sticks. I have hit myself, and it sucks, but I am still here and alive. I still love Kali, and love learning it.

I have included a video of me doing the Running Saint Rafael. I am not very good at it, but I am learning, and hopefully getting better. N