Workout/Martial Arts 05/18/2020: What is our new normal?

Well another week has gone by. I watch the news and often feel horror at what I am seeing, so I turn to my workouts and my runs, as an outlet for getting away from the news of the day. I am an American and I want to scream from the tops of building and mountain tops, that just because people in charge are making decisions I do not agree with them. I am aware you can’t run away from your problems. But you can literally run to feel better. The run allows you to have a moment to yourself out in the world, to stop the visual/verbal onslaught of news pertaining to events of the time, and the PTB’s (powers that be) response to them.

What do you do to get away from the onslaught? Does it help? What is your new normal?

For me I get away by, running, calisthenics workouts, with Muay Thai training, and my Saturday Muay Thai formal classes. My new normal at least for this part of my life is masks on everywhere, sanitizing everything, planning all details (cleaning, cooking, shopping, organizing) of my household, working, teaching my kids, and having my workouts. I don’t know about you but the constant hyper vigilance is tiring for me.

I digress… here is the workout for the week I did. I got 4 days in, Tuesday and Thursday are my crack of dawn bakery days. Really before dawn if you want to get technical. =)


Monday 05/18/2020: 1 hour and 10 minutes – 1 mile run, 30 minutes weight lifting, and 25 minutes calisthenics

I chose the word DEVOUR because I need to get some core training in.

Weight lifting set:

1) Back Squats 135 lbs – 3 sets of 8
2) Dead Lifts 100 lbs – 3 sets of 10
3) Bench Press 85 lbs – 3 sets of 8

DEVOUR (done in a superset x3, 1 min rest between)

D) 30 seconds plank with shoulder touches
E) 15 Push Ups
V) 1 min Bear Crawls
O) 30 Sit Ups
U) 30 Bicycle Crunches
R) 30 Crunches

Man those last three letters in a row were rough on the core. I really did not feel like doing a workout today but shoved one in. Woot! I am glad it’s done now.

Monday 05/20/2020: 45 minutes – 1 mile run, 30 minutes calisthenics, and shadowboxing

Workout: 45 minutes – 1 mile run, then 30 minutes calisthenics

Did these as a superset x 4 sets:

(Shadowbox between sets for 2 minutes)

1) Plank with elbow to knee touch x20
2) Walk out plank push up x10
3) Side plank elbow to knee touch x10 each side
4) Heel touches head and shoulder off ground x 20
5) V up into scissors kick x 10

It was nice to get out away from everyone and everything.

Monday 05/22/2020: 58 minutes – 10 minutes jumping rope, 48 minutes calisthenics

It’s hot and humid today and we were intentionally not using air conditioning and I noticed the hotter and more sticky I feel before the workout the less I want to do my workout. H is the opposite he says when he is hot and icky he is more likely to do his workout. Now once I start meh I don’t care how hot and sweaty I am.

But I digress… the three words I used were SPORK from Chris  and BRING IT from Harun for my workout. Thanks guys 😁.

If you want to do it at home feel free to try it out. You don’t need equipment but I used a 25 lb kettle bell for my Russian twists.

I did all words in a superset SPORK BRING IT. I did each superset x3 and had a minute rest between.

S) 30 seconds Fast Feet
P) 20 Reverse Lunges each side
O) 30 Sit Ups
R) 30 Crunches
K) 20 Russian Twists with 25 lb kettle bell

B ) 20 Squat Jumps w/ pulses
R) 30 second Icky Shuffle
I) 45 seconds V-Ups
N) 50 Frog Hip Thrusters
G) 30 Vertical Leg Crunches

I) 25 Standing Knee Crunches
T) 20 Hip Dips each side

So I like this WOTD ( workout/word of the day). It gives me a mechanism for variety in my workout, and makes me do the things I would maybe avoid if I just wrote out my workout. However, my devious self put many core type workouts on the vowels cause it’s something that I should be doing each day. But dang do curse the past me for my diabolical planning. The sit-ups, crunches, and Russian twists in a row is a killer.

Also I still don’t know how these workout influencer’s look so good when straining/sweating through the workout. I look well not good. Lol…however maybe I am an inspiration for you can’t look worse, here you go my messy butt in all its glory.

Monday 05/23/2020: 1 hours 30 minutes – Muay Thai Training

Thank you Khun Kru Krysta for the awesome class and wearing my butt out!

Again we did responsible social distancing and keeping things clean and safe.

We had stations and rotated after two rounds, cleaning the stations before moving on.

We worked on the following:

Jump rope to start warm up

1) In your standard stance Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

2) In your off stance (south paw for me) Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

3) range management drill Step Rear Kick, Cross, Jab
Jumping jacks active rest

4) range management drill In off stance (south paw for me) Step Rear Kick, Cross, Jab
Jumping jacks active rest

5) range management drill Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

6) range management drill in off stance Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

7) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

8 ) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

It was an awesome training day. I really love seeing my Muay Thai tribe. I love my trainer. It was great and it felt better today working my south paw stance. I still need to work on it. Slow and steady and intentional about my south paw forms will get me there.

Was able to deliver the cloth masks I made and were needed today too. Yay!


This was a good week. I made it through it. I worked, I watched news, and I was able to get away in my workouts. I got to see friends, and family in my Muay Thai gym. I followed my new normal. For how long we will be doing it is up in the air. But I am still working toward my goals. I can see and feel the calisthenics paying off. So yay for that.

What is your new normal? How are you coping?

Thank you for reading. If you liked it please hit the like button so I can see. If you want to read more of my crazy adventures, or in this case more mundane adventures feel free to subscribe, and of course ask questions if you have any. Have a great week and stay safe.

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